45 Degree Back Extension

45 Degree Back Extension trains the glutes, hamstrings, and lower back by raising the torso on a supported station.

Primary muscle

Back

Primary musclesErector spinae, Gluteus maximus

Secondary musclesHamstrings, Hip adductors

Equipment

Bodyweight

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How to perform 45 Degree Back Extension

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For 45 Degree Back Extension, set the pad below the hip crease, secure the feet, and begin with a long spine and the arms crossed or held close to the body.
Brace lightly and keep the neck in line with the spine before lowering.
Lower by hinging at the hips, allowing the torso to travel only as far as you can keep it controlled.
Drive the hips into the pad and contract the glutes and hamstrings to raise the torso.
Finish in line with the legs without leaning into an exaggerated lower-back arch, then lower smoothly.

Common 45 Degree Back Extension mistakes

Hyperextending the spine

Finish with the torso in line with the legs instead of lifting beyond neutral.

Pad placed too high

Keep the pad below the hip crease so the hips can hinge freely.

Rounding abruptly

Lower through a controlled hip hinge rather than collapsing the chest toward the floor.

Using momentum

Pause and move smoothly instead of bouncing through the bottom.

When to modify or choose another exercise

Hyperextending the spine: Finish with the torso in line with the legs instead of lifting beyond neutral.
Rounding abruptly: Lower through a controlled hip hinge rather than collapsing the chest toward the floor.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported 45 Degree Back Extension: Hold a stable support or use an easier setup while learning the movement.

How to use 45 Degree Back Extension in a training program

Where it fits in a session

Place 45 Degree Back Extension after deadlifts, Romanian deadlifts, or squats; use it earlier only in a light technique session focused on the hip hinge.

How often to use it

Use one or two times per week and reduce volume when other hinges already create substantial hamstring or lower-back fatigue.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use 45 Degree Back Extension after Deadlifts or Romanian Deadlifts as posterior-chain accessory work.
Pair it with Seated Leg Curls when the lower back remains controlled on both exercises.

Scale the movement