BackBeginnerCompound
45° Back Extension
Hip extension on a 45° bench for the posterior chain.
Benefits
- Strengthens the lower back safely
- Builds glutes and hamstrings
How to do it
- Pad just below the hip bones
- Hinge down with a neutral spine
- Stop at a straight line, don't hyperextend
Common mistakes
- Over-arching at the top
- Jerky reps
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 75 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Lower back · Avoid
Avoid with a severe or worse lower-back limitation; use an easier alternative. - Lower back · Modify
With a moderate lower-back limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
Easier
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