Glute bridge / thrust · Gym
45° Back Extension (glutes)
The 45° Back Extension (glutes) is a glute exercise for the glutes and hamstrings, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Pad sits under your hip bones
- Slightly rounded upper back, toes out
- Lift with your glutes, not your lower back
Sets and reps
How the 8 BindTrue programs that use it dose the 45° Back Extension (glutes):
- Sets
- 3
- Reps
- 10–15
- Rest
- 60 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Heroine Glutes & core: 3 × 15 · 4 days a week
- Swimsuit Model Glutes B: 3 × 12–15 · 4 days a week
- Glute Builder Glutes B: 3 × 12–15 · 4 days a week
- Flat Tummy, Snatched Waist Glutes + Core: 3 × 12–15 · 4 days a week
- Lean & Toned Legs Split Squat + Calves: 3 × 12–15 · 3 days a week
- Hourglass Build Glutes B: 3 × 12–15 · 4 days a week
- Six-Pack Reveal Lower B: 3 × 10–15 · 4 days a week
- Glutes & Tone Glutes A: 3 × 12–15 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.