45° Hip Extension
45° Hip Extension is a bodyweight legs exercise for the glutes. If you cannot do it, Reverse Hyperextension or B-Stance Hip Thrust are good swaps.
Muscles worked
Glutes · main
How to do it
- Set the pad just below your hips on the 45° bench and cross your ankles under the rollers.
- Cross your arms over your chest and keep your body in a straight line.
- Lower your torso by hinging at the hips, back flat, until you feel your hamstrings stretch.
- Squeeze your glutes to raise back up to a straight line.
Watch out: Hyperextending your lower back past straight at the top.
Alternatives
Track 45° Hip Extension in Anapyre. Log your sets, get suggested weights that grow as you get stronger and see your strength rank. Get early access.