-0:00
45 Degree Back Extension
- 1 - Adjust the 45-degree back extension bench so the thigh pads sit just below your hips, allowing you to hinge freely at the hips.
- 2 - Place your feet securely on the foot platform and position your thighs against the pads with your body in a straight line.
- 3 - Cross your arms over your chest or place your hands lightly behind your head, keeping your neck neutral.
- 4 - Brace your core and lower your torso by hinging at the hips, maintaining a neutral spine throughout the movement.
- 5 - Lower until you feel a controlled stretch through your hamstrings and glutes, without rounding your lower back.
- 6 - Drive your hips into the pad and squeeze your glutes to raise your torso back to a straight line with your legs.
- 7 - Repeat for the desired number of repetitions while avoiding overextension at the top.
