B-stance Back Extension
A staggered-stance 45-degree back extension that loads one hip harder while the spinal erectors hold a neutral line.
- Works
- Lower Back
- Also works
- Glutes, Hamstrings
- Equipment
- Bodyweight
How to
- 1Set the hip pad of a 45-degree back extension bench just below your pelvis.
- 2Place one foot flat on the platform and stagger the other foot behind it so the front leg carries most of the load.
- 3Cross your arms over your chest, brace your abdominals, and line up your head, spine and hips.
- 4Hinge at the hips and lower your torso until you feel the hamstrings of the lead leg lengthen.
- 5Drive the lead hip into the pad and extend until your body forms a straight line.
- 6Pause at the top, lower with the same tempo, then repeat and switch the lead leg.
Common mistakes
- Rounding the lower back on the descent, which moves load off the hips and onto passive spinal structures.
- Arching well past a straight line at the top, which compresses the lumbar spine and adds no useful range.
- Letting the trailing foot take an equal share of the load, which removes the unilateral bias entirely.
- Rushing the lowering phase, which cuts time under tension for the glutes and hamstrings.