45-Degree Back Extension

Lower Back, Glutes, HamstringsHyperextension Machine

The 45-degree back extension targets the glutes, hamstrings, and spinal erectors. It is a key movement for building lower back stability and practicing a clean hip hinge.

How to do it

1Adjust the hip pad so it sits right below your hip crease.

2Secure your feet, cross your arms over your chest, and set your body in a straight line.

3Hinge forward at the hips, keeping your back completely flat as you descend.

4Lower down until you feel a good stretch in your hamstrings.

5Squeeze your glutes to raise your torso back up into a straight line with your legs.

Common mistakes

Overextending and arching your lower back at the top, compressing your spinal discs.

Rounding your spine as you hinge down, losing tension and stressing spinal ligaments.

Swinging up with momentum instead of driving through your glutes and hamstrings.

Breathing

Inhale as you lower down, and exhale as you extend back up.

Make it harder or easier

To make it easier, keep your arms straight down at your sides. To make it harder, cross your hands behind your head.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.