Banded Reverse Hypers
These, according to Bailey, are a great alternative exercise for the back extension machine, and they target more of your upper glutes and lower back.
- Lie face down on a bench with your legs hanging off, knees bent, and booty band around the bottom of your thighs; your hip bones should be resting at the very end of the bench.
- Holding the bench for support and keeping your torso flat, raise your legs upwards, as you would in a superman hold, just with more extension.
- Engage your glutes at the top for a few seconds before bringing your legs back down to the starting position. This counts as one rep.
- Bailey suggested doing 15 to 20 reps.