45° Back Extension
A hip-extension movement on a 45° bench that strengthens the glutes, hamstrings and spinal erectors with modest, easily scaled loads.
Muscle activation
- Lower back35%
- Glutes35%
- Hamstrings30%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Adjust the pad so its top edge sits just below your hip crease.
2. Mid-rep
Stop when you feel a hamstring stretch, usually just past hip level with the pad.
3. End of the movement
Squeeze the glutes to raise your torso back up.
4. Common mistake
Hyperextending the lower back at the top
Ways to do it
Deadlift & hinge on 10 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
- Barbell, conventionalConventional Deadlift
- Barbell, sumoSumo Deadlift
- Trap barTrap Bar Deadlift
- Rack pullRack Pull
- Romanian, barbellRomanian Deadlift
- Romanian, dumbbellsDumbbell Romanian Deadlift
- Single-legSingle-Leg Romanian Deadlift
- Good morningBarbell Good Morning
- 45° back extension45° Back Extension
- Kettlebell swingKettlebell Swing
How to do it
Setup
- 1Adjust the pad so its top edge sits just below your hip crease.
- 2Lock your heels under the foot pads with legs straight.
- 3Cross your arms on your chest or hold a plate against it.
Execution
- 1Hinge at the hips and lower your torso with a neutral spine.
- 2Stop when you feel a hamstring stretch, usually just past hip level with the pad.
- 3Squeeze the glutes to raise your torso back up.
- 4Finish in a straight line from heels to head without leaning back.
Breathing
Breathe in as you lower, breathe out as you rise.
Tempo
2-1-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Lower back, Glutes
Secondary
Hamstrings
Key form cues
- Hinge, don't bend
- Squeeze glutes to rise
- Straight line at the top
- Chin tucked
Common mistakes
Hyperextending the lower back at the top
Stop at a straight line; lift by squeezing the glutes, not arching.
Pad set too high so the hips can't hinge
Lower the pad so it sits below the hip crease.
Swinging up fast with momentum
Rise smoothly and pause briefly at the top.
Range of motion
From a hip-hinged position with a hamstring stretch to a straight body line in line with the legs.
Variations
Easier
Floor bird-dog or prone superman
Harder
Weighted back extension holding a plate
At home
Prone hip extension off the edge of a bed or bench
Machine / cable
Seated back-extension machine