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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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