GLUTES · COMPOUND
45-Degree Hip Extension
A back-extension variation emphasizing hip extension through a controlled range.
Primary musclesGlutes, Hamstrings
Secondary musclesLower back, Core
Equipment45-degree back extension bench
DifficultyBeginner · Hip Extension
How to perform
- Secure your feet and position the pad below the hips.
- Hinge forward while maintaining a controlled spine.
- Squeeze the glutes to return to the top.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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