The glowing area shows where you should feel it working.
Hinges · ●●● Difficulty 2 of 3
45° Glute Back Extension
Gluteus maximus · hamstrings
A glute-biased hyperextension: round your upper back slightly and turn your feet out to keep the work in your hips.
Set up
- Set the pad just below your hip bones so you can bend freely.
- Feet turned out, arms crossed over your chest.
How to do it
- 1Lower your torso by bending at the hips.
- 2Drive your hips into the pad and squeeze your glutes to come up.
- 3Stop when your body is in a straight line — don't over-extend.
Form cues
- Chin tucked, upper back soft
- Hips into the pad
- Stop in a straight line
Common mistakes
- Arching the lower back at the top
- Pad too high (blocks the hinge)
Make it work for you
- Easier
- Bodyweight, smaller range
- Harder
- Hold a plate to your chest
- Gym
- 45° hyperextension bench, plate optional
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