How to Do 45° Back Extension!

The back extension is a good choice of exercise to strengthen through your lower back, glutes, hamstrings and easy to learn.

It can be performed in a couple of different ways to emphasise the lower back or more the glutes.

Here are a couple of mistakes to avoid and how to setup and perform the exercise correctly.

[adamgilbert]

Felt good to hear a Welsh accent after living in Canada for ten years ! ❤ Used to live in Caerphilly! 😂

[dave]

Uhm quick question. So when you do back extensions should you feel the burn on the hamstirngs and glutes and not your lower back?

[domepiece]

The pad is still too high. You want it a good 1-2 inches below your hip crease. If your low back starts to round the further down you go, the pad is too high. With a proper setup, you can get your head to the ground with a neutral spine the whole time.

[kefkapalazzo]

I kinda go to like 60 degrees is that okay? I find I use a lighter weight that way but if it’s not safe I’m gonna stop and just use a 45 plate instead

[shikhasharma]

Plz share where to buy this machine n which brand is better??