45-Degree Back Extension
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.
Illustration: Hyperextensions (Back Extensions) · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Confirm the bench is stable and set the angle before loading.
- 2Keep all contact points secure throughout the set.
- 3Set the feet about hip width and begin with the load close to the body or cable between the legs.
- 4Unlock the knees, brace, and push the hips back until the hamstrings are loaded without rounding the spine.
How to perform it
- 1Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- 2Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- 3With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- 4Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- 5Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
- 6Repeat for the recommended amount of repetitions.
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.
Barbell
Smith machine
Dumbbell
Cable
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.