45° back extension
- Basic
- Machine
Rise to a straight line, no further
Muscles worked
- Primary:
- Back
- Secondary:
- Glutes, Hamstrings
How to do it
- Set the pad just below your hips and hook your ankles.
- Lower your torso by hinging at the hips with a neutral back.
- Rise until your torso lines up with your legs, no further.
Common mistakes
- Going past the line of the body by arching the lower back.
- Doing it fast and bouncing.
Tips
- Hold a plate to your chest once 15 reps feel easy.
- Rounding the upper back shifts work to the erectors; staying neutral, to glutes and hamstrings.