45 Degrees Back Extension
Description
The 45-degree back extension performs back extensions on a dedicated 45-degree hyperextension bench. You lower your torso forward by hinging at the hips, then extend back up. The 45-degree angle provides a different resistance profile than flat or horizontal back extensions.
Equipment Required
45 Degrees Back Extension Instructions
- Set up on a 45-degree back extension bench. Hips on the pad, feet locked.
- Cross arms over your chest or place hands behind your head.
- Lower your torso forward by hinging at the hips.
- Continue until your torso is roughly perpendicular to your legs.
- Extend back up by contracting your erector spinae and glutes.
- Rise until your body is in line with the bench angle.
- Do not hyperextend past the bench angle.
- Aim for 12 to 15 reps. Hold a plate for added resistance.
45 Degrees Back Extension Form & Visual
45 Degrees Back Extension Benefits
- Builds erector spinae and glute strength
- Consistent 45-degree resistance profile
- Easy to add weight with a plate
- Available in most gyms
- Develops lower back endurance
- Useful for back health
45 Degrees Back Extension Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
45 Degrees Back Extension Variations & Alternatives
- Back Extension (horizontal)
- Reverse Hyperextension
- Superman
- 45° Side Bend (oblique version)
- Weighted 45-Degree Extension
