45-Degree Back Extension (Bodyweight)

HingeBW

Classic 45-degree hyperextension bench movement, hinging at the hips with a neutral spine to work the glutes, hamstrings, and erectors — when done correctly it's a hip-hinge exercise, not a lumbar-flexion/extension exercise.

Demo: Barbell Medicine

Sets

3

Reps

12-20

Rest

45s

Contraindications

Avoid treating this as a lumbar-flexion crunch — rounding the back under repeated load is a common cause of disc irritation. Those with acute disc herniation should keep strictly neutral spine and modest range. Avoid hyperextending past neutral in those with facet joint pain or spondylolisthesis.

Setup

Hips supported on the pad, ankles locked behind the rollers, torso hanging at roughly 45 degrees.

Execution

  1. 1Hinge forward from the hips with a flat, neutral back
  2. 2Lower until you feel a hamstring stretch, not until the spine rounds
  3. 3Drive back up by extending the hips, squeezing glutes
  4. 4Avoid hyperextending the lumbar spine past neutral at the top
  5. 5Keep the movement hip-driven, not a spinal crunch

Key cues

  • Hinge at the hips, not the low back
  • Flat back the entire rep
  • Squeeze glutes to come up, don't arch the spine
  • Stop the descent when the hamstrings are stretched, not when the back rounds

Common faults

  • Rounding the lumbar spine on the way down
  • Hyperextending past neutral at the top
  • Using it as a spinal flexion/extension exercise instead of a hip hinge
  • Going too fast, using momentum instead of control

Tweaks

  • Cross arms over chest for more difficulty
  • Hold a plate or dumbbell to the chest
  • Add a pause at the top squeeze

Progressions

Weighted Back Extension

Muscles

Primary: Gluteus Maximus, Hamstrings, Erector Spinae

Secondary: Core

Notes

Often mislabeled a 'lower back exercise' — correctly cued it is predominantly a hip-hinge movement for the glutes and hamstrings.

Sources

Attribution: NSCA / Barbell Medicine