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Explore/Glutes

45° Back Extension

Also called Hyperextension

BodyweightCompoundEasy to learn
Front
Back
Primary

Works

Lower back, Glutes, Hamstrings

You need

GHD / back-extension bench

Back extension / GHD setup →
How to do itPicture · 3 steps
Hip pad
  1. 1Pad just below your hip crease
  2. 2Round the upper back slightly to bias glutes
  3. 3Hold a plate to progress

Most common mistake

Swinging up into a big arch at the top.

Watch a demo
A
For glutes
#5 of 29
See the full list →
Research
80
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 80
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%5/5

Round the upper back slightly and the glutes take over.

How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • BSingle-Leg Hip ThrustBodyweight

Takes

None yet
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