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bodyweight hinge Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
45-Degree Glute-Ham Back Extension
Primary Muscles: glutes, hamstrings, erector spinae
Secondary Stabilisers: core
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Set the pad just below your hip crease so your pelvis can hinge freely.
- Keep a neutral spine to work the entire posterior chain, or round the upper back slightly to isolate glutes and hamstrings.
- Pull yourself up by squeezing your glutes and pushing your hips into the pad.