lower back beginnerAI Tracked

Back Extension (45°)

Hinge forward on a 45-degree bench and extend back up. Strengthens the erector spinae and glutes. Effectively targets the lower back. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Back Extension (45°): Step by Step

  1. Maintain proper form throughout the Back Extension (45°)
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Back Extension (45°) Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

lower backglutes
Equipment back extension bench
Tracking Count reps

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