---
title: "45 Degree Hyperextension (Glute Focus)"
description: "Set the pad so its top edge sits just below your hip crease."
locale: en
slug: 45-degree-hyperextension-glute-focus
url: "https://hi.fitness/exercises/45-degree-hyperextension-glute-focus"
primaryMuscle: "Glutes"
secondaryMuscles: ["Hamstrings","Lower Back"]
equipment: ["Roman chair"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/e0321f61-45-degree-hyperextension-glute-focus.mp4"
updatedAt: 2026-10-13T12:08:08+00:00
---
# 45 Degree Hyperextension (Glute Focus)

Set the pad so its top edge sits just below your hip crease.

## How to do it

1. Set the pad so its top edge sits just below your hip crease. Hook your heels under the rollers, feet on the footrests and turned out, and press your thighs against the pad.
2. Cross your arms on your chest, round your upper back a little and tuck your chin. Start with your body in a straight line.
3. Hinge at the hips and lower your torso a short way, until you feel a stretch in the back of your thighs, keeping your upper back rounded.
4. Squeeze your glutes to raise your torso back in line with your legs, no higher. Pause for a moment and repeat.

## Form tips

- Drive the movement with your glutes: push your hips into the pad instead of lifting with your lower back.
- Keep the movement short and stop in line with your legs; arching past that loads your lower back instead of your glutes.
- Exhale as you come up and inhale as you lower.

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