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45° Back Extension
Exercise Details
- Equipment
- 45° back extension bench
- Sets & Reps
- 3-4 sets × 12-15 reps · rest 90 s
- How to do it
- Hips against the pad; lower by flexing the spine one vertebra at a time (rounding down), then extend one segment at a time up to neutral and stop; hands crossed at the chest or hugging a plate; controlled speed throughout.
- Common mistakes
- Substituting hip extension (becomes a hip thrust), over-hyperextending at the top, head-down uncontrolled rounding