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Glute Focused 45 Degree Hyper Extension Weighted

  • Intermediate
  • Glutes

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Setup instructions

1) Set the hyper extension bench so that the top of the pad is just below your hip bones.

2) Your feet should be secured under the foot pads, with your ankles resting comfortably.

3) Hug the appropriate weight firmly against the chest.

note: You can experiment with foot position (turning toes out) to get the best glute activation

Perform instructions

1) Concentrate on hinging at the hips rather than bending at the lower back.
The movement should primarily come from the hips so slightly rounding the back is acceptable.

2) Only lower the torso to where you feel a good stretch in your hamstrings and glutes.

3) At the top of the movement, squeeze your glutes hard and hold before slowly lowering again.

4) Repeat for the required reps.