Exercises / Thigh & knee
45° hip extension
- Strength
- Thigh & knee
- 45° back extension bench, Weight plate (optional)
Hip-hinge extension on a 45° bench. Gives a higher biceps femoris long head to semitendinosus activation ratio than the Nordic.
Also called 45 degree back extension, hyperextension bench, Roman chair hip extension.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: 45° bench
Steps
- Set the bench so the pad is just below the hips.
- With a neutral spine, lower the trunk by flexing at the hips.
- Extend the hips to return the trunk in line with the legs.
Cues
- Hinge at the hips, not the spine
- Squeeze glutes and hamstrings at the top
Common mistakes
- Rounding the back
- Hyperextending at the top
Used for
- Hamstring strain rehabilitation and prevention
- Posterior chain strength
Evidence (1)
- 45° hip extension selectively activated the long hamstrings, with a higher biceps femoris long head to semitendinosus ratio than the Nordic.1
Easier
Harder
References (2)
- Bourne MN, Williams MD, Opar DA, Al Najjar A, Kerr GK, Shield AJ. Br J Sports Med. 2017;51(13):1021-1028. Impact of exercise selection on hamstring muscle activation
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.