45-degree hip extension (glute focus)

How to do this exercise

1. Step:1 Adjust the hyperextension bench to 45 degrees so that the cushion is placed just under your hips, leaving the pelvis free to move.
2. Step:2 Place your feet securely under the supports, keep your legs stable and cross your arms across your chest or place your hands behind your head.
3. Step:3 Start with your body aligned, from the top of your head to your heels, keeping your back neutral and your abs slightly tight.
4. Step:4 Slowly descend, bending at the hips, without rounding your lower back, until you feel a controlled stretch in your hamstrings and glutes.
5. Step:5 Go back up, contracting the glutes and lower back muscles until the body is aligned again, without arching excessively at the top of the movement.
6. Step:6 Pause briefly at the top, then repeat for the desired number of repetitions.