Exercises

45-degree back extension

Hinge over a fixed bench and return to a straight body line. The back muscles stabilize alongside the glutes and hamstrings.

Back extension on a 45-degree bench with thighs supported, ankles secured and straight torso.

Bodyweight · 45-degree extension bench

Source: Muscle & Strength · Hyperextension

Step by step

  1. Adjust the bench so the pad supports your upper thighs below the hip crease and secure feet and ankles.
  2. Cross your arms over your chest and brace your torso with your neck aligned.
  3. Hinge slowly at the hips within a comfortable range while keeping the back controlled.
  4. Return until the torso aligns with the legs; do not lift into hyperextension.

Common mistakes

  • Supporting the abdomen so the hips cannot move freely.
  • Swinging upward or arching above the straight body line.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.