45-Degree Hip Extension
A back extension on a 45-degree bench performed with a rounded upper back and feet turned out to shift emphasis to the glutes. It trains hip extension through a long range.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 12–20
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set the 45-degree bench pad just below your hip crease, feet on the platform turned slightly out, arms crossed or holding a plate.
Tuck your chin and let your upper back round slightly.
Hinge at the hips to lower your torso towards the floor.
Squeeze your glutes to lift your torso until your body is in a straight line.
Pause, then lower under control.
Breathing: Inhale as you lower, exhale as you rise.
Coaching tips
Pad below the hips
Push hips into the pad
Squeeze glutes to rise
Don't overarch at the top
Common mistakes
Pad too high, blocking the hinge
Hyperextending the back at the top
Using momentum
Safety notes
Stop at a straight body line; there is no need to arch beyond it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.