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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

45° Back Extension

Also called Hyperextension

BodyweightCompoundEasy to learn
Front
Back
Primary

Works

Lower back, Glutes, Hamstrings

You need

Back extension / GHD

How to do itPictures · 3 steps
Hip pad
1Bottom
Hip pad
2Top
Main muscles
  1. 1Pad just below your hip crease
  2. 2Round the upper back slightly to bias glutes
  3. 3Hold a plate to progress

Most common mistake

Swinging up into a big arch at the top.

Watch a demo

Good for

  • Top 10 for glutes
  • Easy on the joints and recovery

Compare with

vs Hip Thrust Machinevs Romanian Deadliftvs Deficit Reverse Lunge
A
For hamstrings
#9 of 18
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 711 study
Target tensionGood
Loaded stretchStrong
ProgressionStrong
Low costExcellent

A 45° hip extension grew the long head of the biceps femoris more than Nordic curls did in a 10-week study.

  • Bourne et al., 2017 · Trial: Both exercises lengthened the biceps femoris fascicles and grew the semitendinosus; 45° hip extensions grew the biceps femoris long head more than Nordics. (30 recreational male athletes; 10 weeks.)

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • BNordic CurlBodyweight

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