45-Degree Back Extension is a compound hinge exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Set up
1Confirm the bench is stable and set the angle before loading.
2Keep all contact points secure throughout the set.
3Stand with the load close to the thighs and unlock the knees slightly.
4Brace the trunk with the spine neutral and shoulders set.
How to perform it
1Push the hips backward while keeping the load close to the legs.
2Lower until the hamstrings are strongly stretched without losing spinal position.
3Drive the hips forward by pushing the floor away.
4Finish tall without leaning backward.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Close the car door with your hips
•Shins stay nearly vertical
•Keep the load brushing the legs
Common mistakes
•Squatting the weight down
•Rounding to chase extra depth
•Hyperextending at lockout
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
