45 Degree Hip Extension Glute Focused
Description
The 45 degree hip extension with a glute focus uses a 45 degree back extension bench but with the upper back rounded. The position shortens the lever arm on the spine and shifts the work to the glutes.
Muscle Group
Equipment Required
45 Degree Hip Extension Glute Focused Instructions
- Set up on a 45 degree back extension bench.
- Position the pads at the hip crease.
- Cross the arms over the chest or hold a light weight.
- Round the upper back slightly to shift the focus to the glutes.
- Brace the core and lower the torso by hinging at the hips.
- Stop when you feel a stretch in the glutes and hamstrings.
- Squeeze the glutes hard to lift the torso back up.
- Stop just short of full extension and repeat.
45 Degree Hip Extension Glute Focused Form & Visual
45 Degree Hip Extension Glute Focused Benefits
- Builds glute and hamstring strength.
- Rounded back position biases the glutes over the lower back.
- Carryover to deadlifts and hip thrusts.
- Easy to load with a plate or dumbbell.
- Improves hip extension force.
- Develops posterior chain endurance.
45 Degree Hip Extension Glute Focused Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Adductors
45 Degree Hip Extension Glute Focused Variations & Alternatives
- Back Extension
- Reverse Hyper
- Hip Thrusts
- Romanian Deadlift
