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How to Do 45-Degree Back Extension — Form, Muscles & Tips

Learn how to do the 45-Degree Back Extension: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Position yourself on a 45-degree back extension bench with hips at the top edge.
  2. Cross your arms over your chest or hold a weight plate for added resistance.
  3. Lower your torso forward until you feel a stretch in your hamstrings.
  4. Raise back to horizontal by contracting your glutes and lower back for 3 sets of 12-15 reps.