Own Every Range
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VIDEO DEMO

45° Back Extension

YouTube · Yunus BarisikHow To Do 45 Degree Back ExtensionsWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

45° Back Extension

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Set the pad below the hip crease, secure the feet, and begin with your body in a straight line.

  2. 02
    Move

    Fold at the hips and reach the chest forward until you feel the glutes and hamstrings load.

  3. 03
    Finish

    Drive the hips into the pad and finish in a straight line. Stop before the low back arches.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

GLUTES & HIPS / 09

Short rangeShort range

45° Back Extension

Sets: 3–4 · Reps: 6–12

Finish hip extension hard after beginning from a deep, controlled hinge.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The glutes and hamstrings begin long at the bottom, then shorten to bring the torso back in line without needing maximal spinal loading.