45 Degree Hip Extension Glute Focused
The 45-degree back extension turned into a glute exercise: the pad sits low on the hips and the upper back stays rounded, so the hips, not the spine, do the lifting.
How to do it
Setup
On a 45° bench, the pad just below the hip crease, chin tucked, upper back rounded.
Steps
- Lower the torso by folding at the hips, the rounded back unchanged.
- Squeeze the glutes to lift back to a straight line.
- Stop at the line; the lower back never arches.
Common mistakes
Straightening the upper back on the way up: keep the round; it keeps the work in the glutes. Pad set at the belly: it goes low, under the hip crease. Lifting past the line: the glutes end the rep there.
Breathing
Exhale as the torso rises, inhale lowering.
