Strength Training · Bodybuilding
Machine 45-Degree Hip Extension
The machine 45-degree hip extension trains your glutes and hamstrings by raising your torso from a forward hip bend against resistance, with pads supporting your lower body.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the supports so your hip joints line up with the machine’s pivot.
- Set the starting range to a comfortable forward bend at your hips.
- Position your lower legs against the retaining pads.
- Take hold of the provided grips.
- Raise your torso by straightening your hips until your shoulders, hips, and ankles form a line.
- Lower your torso back to the starting position against the resistance.
Form cues
- Keep your spine’s shape unchanged.
- Keep your ribs from flaring.
- Exhale as you rise.
Common mistakes
- Jerking out of the bottomUse a smooth change of direction instead of bouncing to start the lift.
- Pulling hard on the handlesUse the grips for support rather than pulling with your arms to move the resistance.
- Shifting toward one sideReduce the resistance until you can keep even contact with both sides of the supports.
Safety
Excessive resistance or continuing after fatigue can shift movement into your lower back and cause strain. An overly deep starting position can also overstretch your hamstrings.
- Start with a light resistance to check that the machine’s path feels comfortable.
- Stop the set when you can no longer move through your chosen range without changing technique.
- Let the weight stack settle completely before leaving the machine.
If you have ongoing back pain or a recent hamstring injury, ask a physiotherapist about a suitable range and resistance before using this machine.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- 45-Degree Hip Extension Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a resistance that leaves you able to perform about two more controlled reps.