Back Extension (45°)
- Beginner
- Gym
The back extension bench holds your hips at a 45-degree angle while you hinge forward with a flat back and lift your torso level with your hips. It isolates the lower back, glutes and hamstrings without any other equipment beyond the machine itself. Beginners use it in the gym for reps, most often as a main strength move or a finisher.
- Muscles
- Lower back, Glutes, Hamstrings
- Equipment
- Machine
- Logged as
- Reps
How to
- Set the pad at your hips and hook your heels under the rollers.
- Cross your arms and hinge down with a flat back.
- Lift your torso until your body forms a straight line.
- Squeeze your glutes at the top, avoid overextending your back.
Form cues
- Press your heels into the rollers the whole time.
- Keep your neck in line with your spine, not craned up.
- Lower under control instead of dropping into the hinge.
Common mistakes
- Lower back rounds instead of staying flat. Hinge from the hips and keep your spine long.
- Torso snaps past a straight line at the top. Stop level with your hips, do not arch further.
- Reps rush through the bottom of the hinge. Pause briefly at the bottom before lifting again.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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