45 Degree Hip Extension Glute Focused
The 45 Degree Hip Extension Glute Focused targets your glutes effectively. This exercise is performed on a glute ham developer or similar equipment.
- Adjust the machine to your height.
- Position yourself face down, securing your legs under the pads.
- Engage your core and lift your hips towards the ceiling.
- Hold at the top for a moment, then lower back down.
- Repeat for the desired number of repetitions.
How to perform the 45 Degree Hip Extension Glute Focused
- Set up. Set up in a stable, balanced starting position appropriate for the 45 Degree Hip Extension Glute Focused using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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