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Back Extension (45°)

Back Extension (45°) trains 3 of the 18 muscle groups Full Coverage tracks: Lower back / erectors 80%, Glutes 50%, Hamstrings 40%.

Accessory Level: Beginner Back extension bench Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Back Extension (45°) - Start position
Start position
Back Extension (45°) - Finish position
Finish position

How to do it

  1. Set the pad so it sits just below your hip bones, and hook your ankles behind the rollers.
  2. Cross your arms on your chest, body in a straight line to start.
  3. Fold forward at the hips, lowering your torso as far as is comfortable.
  4. Raise back up until your body is in a straight line - stop there.
  5. Arching past straight loads the spine instead of the muscles that run alongside it.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Superman, it loads Hamstrings 25 points higher, Glutes 20 points higher, Lower back / erectors 10 points higher. It needs Back extension bench where the other uses Bodyweight. Compared with the Conventional Deadlift, it loads Forearms 45 points lower, Quads 40 points lower, Hamstrings 30 points lower. It needs Back extension bench where the other uses Barbell.

Other ways to train this

Other exercises for the Lower back / erectors

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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