45° Back Extension
A 45 degree hyperextension that strengthens the lower back, glutes, and hamstrings through a clean hip hinge.
- Works
- Glutes, Hamstrings
- Also works
- Lower Back
- Equipment
- Machine
How to
- 1Set the pad height so the top edge sits just below your hip crease and step into the machine.
- 2Plant your feet firmly on the foot platform and cross your arms over your chest.
- 3Brace your core and hold a straight line from head to heels at the starting position.
- 4Hinge forward at the hips, lowering your torso toward the floor with a flat back.
- 5Stop when you feel a stretch in the hamstrings and your torso is roughly parallel to the floor.
- 6Drive your hips into the pad and squeeze your glutes to return to the straight starting line.
Common mistakes
- Rounding the lower back at the bottom instead of hinging cleanly at the hips.
- Hyperextending the lower back at the top instead of stopping at a straight line.
- Adding weight too soon, which compromises the hinge and overloads the lower back.
- Rushing the descent instead of controlling the lowering phase for the full range.
