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Machine Back Extension 45 Degree
- 1 - Adjust the 45-degree back extension machine so the hip pad sits just below your hip bones, allowing your torso to hinge freely.
- 2 - Place your feet securely on the foot platform and press your ankles against the pads.
- 3 - Cross your arms over your chest or hold a weight close to your torso if additional resistance is desired.
- 4 - Brace your core and keep your spine neutral as you hinge forward from the hips, lowering your torso under control.
- 5 - Drive through your glutes and hamstrings to raise your torso until your body forms a straight line from head to heels.
- 6 - Pause briefly at the top without overextending your lower back, then lower under control and repeat.
