06/17/2026
🔥 BLACK FLAG BREAKDOWN | 45° HIP EXTENSION 🔥
Want stronger glutes, hamstrings, and a posterior chain that actually supports your big lifts? The 45° Hip Extension is one of the most underrated exercises in the gym. Done correctly, it’s an absolute glute builder, not just a lower back exercise.
Key Setup:
• Adjust the pad so it sits just below your hip crease, allowing your hips to move freely
• Position your feet shoulder-width apart and lock them securely into the footplate
• Start with your body in a straight line from head to heel
• If glute-focused, slightly round your upper back and tuck your chin
Ex*****on:
• Push your hips back and lower your torso under control
• Feel a stretch through your glutes and hamstrings at the bottom
• Drive your hips into the pad to raise yourself back up
• Squeeze your glutes hard at the top without overextending your lower back
• Stay controlled and keep tension in the working muscles the entire time
Avoid This:
❌ Hyperextending your lower back at the top
❌ Using momentum and swinging your torso
❌ Rounding your entire spine and losing control
❌ Turning it into a lower back exercise instead of driving through your hips
Slow it down. Stay intentional. Your glutes and hamstrings should be doing the work. Focus on building the muscle, don’t just move the weight. 🔥
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