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All hamstrings exercisesHamstrings · Gym

45-Degree Hip Extension

Back extension with a glute/hamstring focus at 45 degrees.

BeginnerBack extension bench3 × 12–15
45-Degree Hip Extension demonstration thumbnail — 45 Degree Hip Extension - Exercise Tutorial
Hamstrings / glutesBack extension bench

45-Degree Hip Extension

Demo · James Harrison

Verified 45-Degree Hip Extension demonstration by James Harrison. Click to play.

How to do the 45-Degree Hip Extension

  1. 1Hips at edge of pad
  2. 2Hinge forward
  3. 3Squeeze glutes and hamstrings up

Benefits of the 45-Degree Hip Extension

  • Builds strength and size in the hamstrings / glutes through a full, controlled range of motion
  • Also trains low back as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services