45 Degree Back Extension: How-to, Tips & More
The 45 Degree Back Extension is a beginner compound exercise for your glutes. You do it with back extension bench. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Lower back
Secondary
How to do the 45 Degree Back Extension
- Set the pad just below your hips and lock your feet in.
- Cross your arms on your chest.
- Lower your torso by bending at the hips.
- Raise it until your body is in a straight line.
45 Degree Back Extension tips
- Do not arch past straight at the top.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Back extension bench
Type
Compound
45 Degree Back Extension alternatives
More glutes exercises
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the 45 Degree Back Extension work?
The 45 Degree Back Extension mainly works your glutes, with help from your hamstrings and lower back.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the 45 Degree Back Extension good for beginners?
Yes. The 45 Degree Back Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the 45 Degree Back Extension?
You need back extension bench.
Add 45 Degree Back Extension to your program
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