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Illustration of the 45-Degree Back Extension: Squeeze the glutes to finish, stop when the body is a straight line.
isolation · Hinge

45-Degree Back Extension

45-Degree Back Extension is an isolation hinge movement for lower back, using no equipment. It also works glutes and hamstrings. 3 sets of 12-20, 1 min rest.

Primary muscle
Lower Back
Equipment
None — bodyweight
Difficulty
Beginner
Sets and reps
3 × 12-20
Rest
60s
Force
pull

How to do it

  1. 1
    Set up

    Pads just under the hip bones, ankles locked, arms crossed on the chest.

  2. 2
    The cue that matters

    Squeeze the glutes to finish, stop when the body is a straight line.

  3. 3
    Work it

    3 sets of 12-20, resting about 1 minute between them.

Muscles worked

Lower Back does most of the work. Glutes and hamstrings take the rest.

Lower Back exercisesgluteshamstrings