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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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