How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Reverse Hyper
If the gym has one, we use it for back health and glutes.
intermediateCult Gym floor
Glutes · Back · Hamstrings · Machine
How to handle weight
RDLs and hip thrusts progress when the lockout is a pause, not a bounce. If you cannot hold the top for a beat, it is too heavy. Swings: the bell should not yank you into lumbar extension.
Usual programming
3 × 10–15.
Caution
Hips back, not a squat in disguise. Soft knees. Stop the range the moment the back wants to round. Swings are a snap, not a lift with the arms. Nordics: use a regression until the eccentric is slow.
Setup
Hips on the pad, lift legs to line, lower without swinging wild.
Cues
- Don’t yank
- Control
- Squeeze glutes
Common mistakes
- Hyperextending the lumbar
- Kipping
- Too much plate
Home swap
Back extension
