45-Degree Glute-Ham Back Extension

Default prescription & biomechanics

Primary muscles

Glutes, Hamstrings, Erector Spinae

Secondary muscles

Core

Equipment

Bodyweight

Movement pattern

Hinge (Pull force)

Difficulty

Beginner

Working rep range

10-15 reps per set

Between-set interval

75 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Set the pad just below your hip crease so your pelvis can hinge freely.
2. Keep a neutral spine to work the entire posterior chain, or round the upper back slightly to isolate glutes and hamstrings.
3. Pull yourself up by squeezing your glutes and pushing your hips into the pad.

Joint & safety considerations

No specific joint contraindications are flagged for 45-Degree Glute-Ham Back Extension. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Resistance Band Hinge Good Morning	Bands swap	Bands
Barbell Good Morning	Barbell swap	Barbell
Conventional Barbell Deadlift	Barbell swap	Barbell
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.