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45° Hip Extension Glute Focused

Glutes HamstringsLower back Isolation Back extension bench
Demo (loops)

How to do it

Starting position

  1. Place the top of your pelvis against the 45-degree pad.
  2. Secure your feet firmly on the footplate.
  3. Bend forward and lower your upper body.
  4. Keep your gaze fixed on the floor.

Movement

  1. Lift your upper body using your glutes.
  2. Rise until your body forms a straight line.
  3. Slowly return to the starting position.

Breathing

Inhale as you lower your upper body, and exhale as you raise it.

Cautions

  • Hyperextending your lower back can cause lumbar injury. Only raise your upper body until it forms a straight line.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesGlutes
Secondary musclesHamstrings · Lower back
EquipmentBack extension bench
Movement patternHinge
Rep range10–15 reps
3 similar exercises

Representative exercise: 45° Hip Extension Glute Focused

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.