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How to Do 45-Degree Hip Extension — Form, Muscles & Tips

Learn how to do the 45-Degree Hip Extension: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set up on a 45-degree back extension machine with your hips on the pad and feet secured.
  2. Cross your arms over your chest or hold a weight plate.
  3. Lower your torso downward toward the floor, hinging at the hips.
  4. Drive your hips forward to rise back up, focusing the movement on your glutes.
  5. Squeeze your glutes hard at the top of the movement.
  6. Avoid hyperextending the lower back.
  7. Repeat for the desired number of repetitions.