45-Degree Hip & Glute Focused Extension
Strengthen & sculpt your glutes! This exercise targets your posterior chain for a firmer, rounder look.
The 45-Degree Hip & Glute Focused Extension mainly works the glutes & hips and hamstrings, with help from the lower back and hip abductors (outer thighs). You'll need: hyperextension bench.
Required Equipment
45-Degree Hip & Glute Focused Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Abductor (gluteus medius)
45-Degree Hip & Glute Focused Extension Variations and Alternatives
How to do the 45-Degree Hip & Glute Focused Extension
Adjust the hyperextension bench to suit your height. The pads should be just below your pelvis.
Stand on the footplate with your heels near the edge and lean forward, positioning your thighs on the pads.
Cross your arms over your chest or hold a weight plate if you wish to add resistance.
With your body straight, bend at the hips to lower your upper body towards the ground. Keep your back naturally arched and do not round it as you descend.
Lower down until your upper body is just below parallel to the floor, or go as far as you comfortably can while feeling a stretch in your hamstrings.
Lift your torso back up to the starting position by contracting your glutes and hamstrings.
Focus on using your glutes to pull yourself up, rather than relying on your lower back.
Perform the desired number of repetitions, typically 8-12 for strength-building or more for endurance.
Be sure to breathe out as you lift your body and inhale on the way down.
Remember, to specifically target the glutes, you should concentrate on the muscle contraction at the top of the movement and make sure to extend the hips fully by pressing the thighs into the pads.
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45-Degree Hip & Glute Focused Extension FAQs
What muscles does the 45-Degree Hip & Glute Focused Extension work?
The 45-Degree Hip & Glute Focused Extension mainly works the glutes & hips and hamstrings, with help from the lower back and hip abductors (outer thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the 45-Degree Hip & Glute Focused Extension?
Hyperextension bench.
What workout day should the 45-Degree Hip & Glute Focused Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some 45-Degree Hip & Glute Focused Extension variations and alternatives?
Similar exercises include the 45-Degree Back Extension, 45-Degree Back Extension with Scapular Adduction, Machine 45-Degree Back Extension and Single-Leg Reverse 45-Degree Hyperextension.
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