45-degree back extension bench
Adjust the bench so your hips are just above the pad, allowing for full range of motion. Secure your feet under the foot pads and hold a weight plate or dumbbell against your chest.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- erector spinae
- gluteus maximus
- hamstrings
Secondary muscles
- adductor magnus
- gastrocnemius
Target muscles
- back
- glutes
- legs
How to perform
- 1
Adjust the bench so your hips are just above the pad, allowing for full range of motion.
- 2
Secure your feet under the foot pads and hold a weight plate or dumbbell against your chest.
- 3
Hinge forward from your hips, keeping your back straight and core engaged, until your torso is almost perpendicular to the floor.
- 4
Engage your glutes and hamstrings to lift your torso back up to the starting position, squeezing your glutes at the top.
- 5
Avoid hyperextending your lower back at the top; stop when your body forms a straight line.
- 6
Control the movement throughout, focusing on muscle contraction rather than momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
