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45 Degree Hip Extension (Glute Focus)

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Bodyweight

HOW TO PERFORM

1. Set the pad so its top edge sits at the hip crease and hook the heels under the ankle rollers.
2. Round the upper back, tuck the chin and cross the arms over the chest, and keep that shape for the whole set.
3. Fold forward at the hips until the hamstrings stop you.
4. Drive the hips into the pad and squeeze the glutes to raise the torso until the hips are straight, then lower under control.

FORM TIPS

• The spine does not move. If the upper back straightens as you rise, the lower back has taken the rep from the glutes.

TARGET MUSCLES

Primary

• Glutes

Secondary

• Hamstrings
• Lower Back

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Related: All exercises · How every exercise is mapped to the muscles it trains