Exercise guide · beginner
45-Degree Back Extension
45-Degree Back Extension uses machines in a hinge movement that primarily trains glutes and hamstrings. Use it to train the posterior chain and reinforce a controlled hip hinge.
- Equipment
- machines
- Typical range
- 8–20 reps
- Also works
- back
01 · Set up
Position the machines close to your body for 45-Degree Back Extension.
Soften the knees, brace the torso, and prepare to move the hips backward.
02 · Perform
Push the hips backward while keeping the resistance close to the body.
Stop when the hamstrings are loaded without losing trunk position.
Drive the hips forward to stand tall, then reset under control.
Coaching tips
- Send the hips back.
- Keep the load close.
- Finish tall without leaning back.
Common mistakes
- Turning the hinge into a squat.
- Letting the resistance drift away.
- Forcing depth after the back rounds.
What it should feel like
Expect controlled effort through the glutes, hamstrings, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives