Strength Training · Bodybuilding
Forty-Five-Degree Hip Extension
The forty-five-degree hip extension is a bodyweight exercise on an angled bench that trains your glutes and hamstrings by bending and straightening at the hips while keeping your back steady.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Adjust the bench so the top of the thigh pad sits just below your hip crease.
- Position your feet on the platform with your ankles secured beneath the rollers.
- Cross your arms over your chest with your torso aligned with your legs.
- Lower your torso by folding at your hips until you feel a comfortable stretch behind your thighs.
- Raise your torso until it returns to a straight line with your legs.
Form cues
- Keep your ribs stacked over your pelvis.
- Keep a small bend in your knees.
- Exhale as you rise.
Common mistakes
- Bending through your backKeep your back's natural curve unchanged as your hips move.
- Throwing your torso upwardUse a smooth, controlled pace rather than bouncing out of the bottom.
- Looking forward throughoutLet your gaze follow your torso so your neck stays aligned with your back.
Safety
Arching above the top position or forcing extra depth can strain your lower back. Loose ankle supports can allow you to slip on the bench.
- Check that the adjustment pins and ankle supports are locked before mounting.
- Use the handles for support when mounting or dismounting.
- Start with a few shallow repetitions to check your comfortable range.
- End the set when fatigue prevents you from controlling the movement.
If you have ongoing lower-back pain or a recent hamstring injury, ask a physiotherapist whether this movement is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Back Extension Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Begin with bodyweight and finish each set with about two controlled repetitions still possible.