exerciseIntermediateGym
45-Degree Back Extension
Posterior chain finisher with strong glute focus.
10 min3595 views59 saved
Setup & steps
- 1Set the pad at hip height
- 2Hinge forward with soft knees
- 3Rise by squeezing glutes and hamstrings
- 4Stop at neutral — no over-extension
Coaching cues
- Glutes initiate the movement
- Round slightly at the bottom
- Hold a plate for progression
Common mistakes
- Hyperextending at the top
- Using the lower back to yank up
- Fast bouncing reps
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