Kettlebell Back and Glute Pulse on Hyperextension
Targets the lower back, gluteus maximus with a controlled isometric pattern; builds strength, control and mind-muscle connection.
BackAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: Lower back, Gluteus maximus. Secondary: Hamstrings |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 12-15 pulses |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold a kettlebell at the chest.
- Lift to the top position and squeeze the back and glutes.
- Pulse in small movements.
- Lower slowly.
Equipment
- Hyperextension bench
- Kettlebell
Coaching tips
Benefits
Targets the lower back, gluteus maximus with a controlled isometric pattern; builds strength, control and mind-muscle connection.
Common mistakes
Losing the squeeze or bouncing instead of pulsing.
Make it harder
Add load or hold longer.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Breathe steadily; do not hold the breath during the pulses.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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