Glutes
45 Degree Hyperextension
The 45 Degree Hyperextension is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 38%, spinal erectors (lower back) 21% and hamstrings (biceps femoris) 15%.
Also known as: 45 degree back extension
How to do it
- Set the hip pad of a 45 degree bench just below your hip crease so the hips can fold freely.
- Lock your heels under the ankle pads and cross the arms over the chest.
- Start with the body in one straight line from head to heels.
- Hinge at the hips and lower the torso with a flat back until you feel a hamstring stretch.
- Squeeze the glutes to lift the torso back into a straight line with the legs.
Tips
- Keep the back flat and let the hips do the bending to focus on the glutes.
- Point the toes slightly out to bring in more glute work.
Common mistakes
- Rising past the straight line into an arched back.
- Setting the pad so high that the hips cannot bend.
- Swinging up with momentum.
Muscles worked by the 45 Degree Hyperextension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A rounded upper back and hips moving through keep the load on the glutes. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
45 Degree Hyperextension alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the 45 Degree Hyperextension work?
Mainly the gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the 45 Degree Hyperextension good for beginners?
Yes. The 45 Degree Hyperextension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the 45 Degree Hyperextension?
For example the GHD Hip Extension, Band Pull Through and Cable Pull Through. They train mostly the same muscles, some with different equipment.
How do you make the 45 Degree Hyperextension harder?
Add weight or reps, or move on to the GHD Hip Extension and Reverse Hyper (Bench).
Log your sets in Zulta
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