Personal Trainer Tips: 45 Degree Back Extension

Learn how to perform the 45 Degree Back Extension (Photos by: Timothy Flynn - Dearhunter Photography)

The 45 Degree Back Extension (on a hyperextension apparatus) is a popular exercise that targets your lower back, glutes and hamstrings.

Here’s a quick step-by-step guide on how to properly perform a 45 Degree Back Extension.

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45 Degree Back Extension Instructions:


Personal Trainer Tips: 45 Degree Back Extension

Step One: Start with your feet hip width apart securely underneath the footpads. Adjust the pads against your thighs so that there are no restrictions as you bend down. Ensure that your back is in a neutral position with your hands across the chest.

Personal Trainer Tips: 45 Degree Back Extension

Step Two: Begin by bending forward at the hip while maintaining a neutral spine inhaling for a count of 4 seconds until you feel a stretch in your hamstrings.

Personal Trainer Tips: 45 Degree Back Extension

Step Three: Proceed by pushing your hips against the pad bringing your torso up exhaling for a count of 2 seconds until you are back into the starting position.

Step Four: Repeat 12 – 15 times with a weight that is challenging for the last few reps while maintaining good form.

* 45 Degree Back Extension Trainer Tips

• Never round or hyperextend the back while performing this exercise.
• Do not use momentum, every repetition should be controlled.
• Start off with no weight.
• Once the 12 – 15 repetitions are met with good quality, increase the intensity by bringing your hands behind your head, above your head and then adding weight across your chest.


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