45 Degree Back Extension
A 45-degree back extension that strengthens the lower back, glutes, and hamstrings through a clean hip hinge.
How to do it
- Set the pad height so its top edge sits just below your hip crease, then step into the machine.
- Press your feet firmly into the platform and cross your arms over your chest.
- Brace your core and hold a straight line from head to heels in the starting position.
- Hinge forward at the hips, lowering your torso toward the floor with a flat back.
- Stop when you feel a stretch in your hamstrings and your torso is roughly parallel to the floor.
- Drive your hips into the pad and squeeze your glutes to return to the straight starting line.
Key technique cue
Hinge at the hips, not the back; stop at a straight line on top.
Common mistakes
- ✕ Rounding the lower back at the bottom instead of hinging cleanly at the hips.
- ✕ Overarching the lower back at the top instead of stopping at a straight line.
- ✕ Adding weight too early, which compromises the hinge and overloads the lower back.
- ✕ Rushing the descent instead of controlling the lowering phase through the full range.
Benefits
- ✓ Strengthens the lower back, glutes, and hamstrings as a linked chain.
- ✓ Reinforces the hip-hinge pattern with bodyweight loading.
- ✓ Builds back resilience that protects deadlift and row variations.
Progression: from easier to harder
- Step 1
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Step 2 You are here - 45 Degree Back Extension
- Machine Back Extension
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Step 3
About the exercise
The Machine 45 Degree Back Extension is performed on an angled hyperextension bench, where the lifter hinges forward at the hips and uses the lower back, glutes, and hamstrings to return to a straight line. The 45-degree angle reduces the load compared with a horizontal back extension, which makes it the most accessible version of the movement and an easy way to learn the hip-hinge pattern. It's a core accessory for leg day, posterior-chain work, and rehab. It suits beginners strengthening the lower back, glute and hamstring accessory work, and lifters rebuilding strength after back issues.
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