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45 Degree Hip Extension Glute Focused

45 Degree Hip Extension Glute Focused

The 45-degree hip extension, also known as the glute-focused hip extension, is a fantastic exercise that primarily targets and strengthens the glute muscles. This movement is commonly performed using a resistance band or cable machine, making it suitable for both home and gym workouts. During the 45-degree hip extension, you start by attaching a resistance band around your ankles or hooking it to a cable machine, depending on the equipment available to you. Then, standing perpendicular to the anchor point, you position one leg slightly behind the other at a 45-degree angle. This starting position effectively engages your glute muscles. The key to performing this exercise is to initiate the movement by extending your hip backward while maintaining a slight bend in your knee. The tension from the resistance band or cable machine provides constant resistance throughout the exercise, ensuring your glutes are actively involved. As you extend your hip, you should focus on squeezing your glutes to maximize muscle activation. Including the 45-degree hip extension in your workout routine can have numerous benefits. Strengthening your glutes not only enhances your aesthetic appearance but also plays a crucial role in improving lower body stability and preventing injuries. Additionally, well-developed glute muscles can improve your athletic performance, as they are responsible for powering movements such as sprinting, jumping, and hip extension. Remember, proper form and control are key to getting the most out of this exercise. It is always important to start with a weight or resistance level that challenges you but allows you to maintain good form. As with any exercise, progression and gradually increasing the difficulty is essential to continue seeing progress and avoiding plateaus. Including the 45-degree hip extension in your lower body workouts will contribute to a well-rounded fitness routine, helping you achieve stronger, more functional glutes and a healthier, more resilient body overall. By regularly incorporating this exercise and gradually progressing, you'll be on your way to reaching your fitness goals. Stay dedicated, keep pushing yourself, and enjoy the benefits that come with a strong and well-developed glute area.


  • Start by lying face down on a mat with your legs fully extended and your toes pointed.
  • Bend your elbows and rest your forearms on the mat with your hands together or crossed.
  • Engaging your core and glutes, lift your right leg off the mat, keeping it straight and extending it at a 45-degree angle from your body.
  • Pause briefly at the top, focusing on squeezing your glute muscles.
  • Slowly lower your leg back to the starting position with control.
  • Repeat the movement with your left leg.
  • Continue alternating legs for the desired number of repetitions or time.
  • Ensure that your hips and lower body stay in contact with the mat throughout the exercise.
  • Avoid arching your lower back or lifting your upper body off the mat.

Tips & Tricks

  • Engage your glutes throughout the exercise to maximize the effectiveness of the movement.
  • Focus on maintaining a neutral spine position throughout the exercise.
  • Start with a lighter weight and gradually increase the resistance as you gain strength.
  • Utilize a full range of motion by fully extending your hips at the top of the movement.
  • Control the movement and avoid using momentum to prevent strain on your lower back.
  • Incorporate this exercise into your lower body workout routine to target and strengthen your glute muscles.
  • Maintain proper breathing technique throughout the exercise, exhaling during the concentric phase and inhaling during the eccentric phase.
  • Perform the exercise in a slow and controlled manner to fully engage the targeted muscles.
  • Ensure that your knees are in alignment with your ankles throughout the movement to avoid unnecessary stress on the joints.
  • Remember to warm up before performing this exercise to prepare your muscles for the workout.