What muscles does the 45-Degree Hip Extension work?

The 45-Degree Hip Extension mainly works the glutes, hamstrings and lower back.

What equipment do you need for the 45-Degree Hip Extension?

None: it is a bodyweight exercise.

How many sets and reps of the 45-Degree Hip Extension?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the 45-Degree Hip Extension?

B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.

45-Degree Hip Extension

On the angled bench, round slightly and extend the hips to lockout to bias the glutes and hamstrings.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Lower back
Equipment: Bodyweight
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the bodyweight is taken or you want a change.

Questions

What muscles does the 45-Degree Hip Extension work?: The 45-Degree Hip Extension mainly works the glutes, hamstrings and lower back.
What equipment do you need for the 45-Degree Hip Extension?: None: it is a bodyweight exercise.
How many sets and reps of the 45-Degree Hip Extension?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the 45-Degree Hip Extension?: B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.

Program it for your clients

Coaches add the 45-Degree Hip Extension to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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