45° Back Extension
Strengthens the lower back, glutes and hamstrings by hinging over a pad, with no bar to hold and an easy way to add load.
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Muscles worked
Target
Also works
- Equipment
- Machine, 45° back extension bench
- Level
- Beginner
- Tempo
- Lift 1.2 s · Lower 2 s
How to do the 45° back extension
- 1Set the hip pad so its top edge sits just below your hip bones, then hook your heels under the foot pads.
- 2Start with your body in one straight line from head to heels and cross your arms over your chest.
- 3Hinge at the hips and lower your chest toward the floor, keeping your back long, until you feel a stretch in your hamstrings.
- 4Squeeze your glutes to lift back up to the straight line, and stop there rather than arching past it.
When to pick it: Pick it for lower-back and glute endurance, as a lighter hinge on a rest-from-deadlift day, or as a warm-up. Hold a plate to your chest when bodyweight gets easy.
Form cues
- Hinge at the hips, not the waist
- Glutes finish the rep
- Stop at a straight line
Common mistakes
- Arching hard past straight at the top
- Rounding through the whole back on the way down
- Swinging up with momentum
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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