45 Degree Hypers

Breakdown:

The 45 degree hyper is a great exercise for both you glutes and your lower back. Starting from the top, slowly lower all the way until your upperbody is hanging completely vertical. On the way back up focus on squeezing you but and your back. Make sure to pause at the bottom so you do not swing and use your momentum to bring you back up. At the top, your back and legs should be aligned so you do not hyperextend your spine which may result in injury or pain. To add difficulty to this exercise you can pause and squeeze at the top, attach a band to the base and put it  behind your neck, or hold a plate to your chest.