45 Degree Hip Extension Glute Focused (VERSION 2)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The 45 degree hip extension (glute focused) is a bodyweight hip-hinge movement performed on the 45-degree hip-extension bench to build the glutes and posterior hips. By rounding your upper back and tucking your chin, you bias the work toward the glutes rather than the lower back, making it a joint-friendly way to train hip extension.
How to do the 45 Degree Hip Extension Glute Focused (VERSION 2)
- 1Set the foot plate and hip pad on the 45-degree hip-extension bench so the top edge of the pad sits just below your hip bones, leaving room for your hips to hinge freely.
- 2Step onto the foot plate and lock your heels under the ankle pads, then lean forward over the pad with your legs straight.
- 3Round your upper back slightly and tuck your chin toward your chest — this posture takes the lower back out of the movement and shifts the load to the glutes.
- 4Let your torso hinge down toward the floor under control until you feel a stretch in your glutes, keeping the rounded upper-back position.
- 5Squeeze your glutes to drive your hips into the pad and raise your torso back up, leading the movement with your hips rather than your lower back.
- 6Stop once your body forms a straight line from heels to shoulders; avoid arching past that point into your lower back.
- 7Pause briefly at the top with your glutes fully contracted, then lower under control for the next rep.
- 8Complete your reps, then step back onto the foot plate and off the bench safely.
Form tips
- Keep your chin tucked and upper back rounded for the whole set — this is the cue that keeps the tension on your glutes instead of your spinal erectors.
- Move slowly and control the descent rather than dropping into the bottom; the stretch on the glutes is where much of the work happens.
- Squeeze your glutes hard at the top and hold for a beat to maximize the contraction before lowering.
- Once bodyweight feels easy, hold a plate against your chest or wear a backpack to keep adding resistance.
- Set the pad height carefully — too high pins your hips and limits the hinge, too low lets your lower back take over.
Common mistakes
- Arching the lower back and lifting the chest, which turns the movement into a lower-back extension and pulls tension off the glutes.
- Hyperextending past a straight line at the top, which compresses the lumbar spine and offers no extra benefit.
- Using momentum to swing the torso up and down, which removes control and the glute stretch that drives the results.
- Setting the hip pad too high so your hips can't hinge, shortening the range of motion and limiting the glute stretch.
- Letting the knees bend and pushing through the legs, which shifts the work away from the hips.
Frequently asked questions
What muscles does the 45 degree hip extension work?
This glute-focused version targets the glutes and posterior hips through hip extension. Rounding the upper back and tucking the chin keeps the lower-back muscles out of it so the glutes do the work.
How do I make the 45 degree hip extension target the glutes more?
Round your upper back, tuck your chin toward your chest, and lead each rep by driving your hips into the pad. This posture biases the glutes; keeping a flat, arched back shifts the load to your lower back instead.
Is the 45 degree hip extension good for beginners?
Yes. It's a bodyweight movement with a fixed, supported path, so it's beginner-friendly. Start with bodyweight and full control, then add a plate or weighted pack once the movement feels easy.
How many sets and reps should I do?
Because it's a bodyweight exercise, higher reps work well — try 3 to 4 sets of 12 to 20 reps, focusing on a controlled stretch and a hard glute squeeze on every rep.
