45-Degree Back Extension
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Erector Spinae, Gluteus Maximus
Secondary muscle groups
Hamstrings, Adductors
Movement pattern
Hip Extension
Training goal
Maximal Strength
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Build posterior chain endurance and strength with low spinal compression.
How it fits the system. A beginner-level hip extension entry in the Strength section, programmed to develop maximal strength. Related work in the library: Trap Bar Romanian Deadlift and Cable Pull-Through.
Primary muscles
Erector Spinae, Gluteus Maximus
Secondary muscles
Hamstrings, Adductors
Movement pattern
Hip Extension
Equipment
Machine
Difficulty
Beginner
How to Perform
- Set the pad just below the hip crease so the hips can move freely.
- Hook the heels under the rollers and cross the arms on the chest.
- Start with the torso hanging down and the spine long.
- Squeeze the glutes and raise the torso until it is in line with the legs.
- Pause briefly at the top without hyperextending.
- Lower under control to the start.
Coaching Cues
- Finish with the glutes, not by arching the back.
- Keep the neck in line with the spine.
- Move at the hips rather than the lumbar spine.
Common Mistakes
- Swinging up and hyperextending at the top.
- Setting the pad too high so the hips cannot hinge.
- Adding load before bodyweight reps are smooth.
Progressions & Regressions
Progressions
Hold a plate at the chest, then behind the head.
Regressions
Reduce range and use bodyweight only.
When to Use It
When to use
As posterior chain accessory work or in a warm-up.
When not to use
With acute lower-back symptoms aggravated by extension.
Programming
3 sets of 10 to 15 reps.
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