Reviewed exercise · beginner

45-Degree Back Extension

A secondary hinge movement for glutes, hamstrings.

Equipment

machines

Typical range

8–20 reps

Also trains

back

Set up

Set the pad below the hip crease and secure the feet.

Execute

Fold at the hips through a controlled range.

Extend until the body forms a straight line without arching past it.

Coaching cues

• Move at the hips.
• Finish in a straight line.

Common mistakes

• Rounding and extending only the spine.
• Rising beyond neutral.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.