Single-Leg Back Extension

HingeBW

45-degree back extension performed with one leg anchored and the other extended straight behind, dramatically increasing the unilateral hip-extension and stability demand.

Demo: Barbell Medicine

Sets

3

Reps

8-12 per side

Rest

1 min

Contraindications

Same disc/lumbar precautions as other back extension variants, compounded by the added rotational/stability demand — not recommended for those with active SI joint dysfunction or poor single-leg balance.

Setup

One foot anchored under the roller/pad, other leg extended straight behind, hips supported on the pad, torso hanging.

Execution

  1. 1Hinge forward from the hip of the anchored leg with a flat back
  2. 2Keep the free leg extended and in line with the torso
  3. 3Drive back up through hip extension of the working leg
  4. 4Squeeze the glute of the working side at the top
  5. 5Avoid rotating the hips or torso during the movement

Key cues

  • Keep hips square, don't rotate
  • Drive from the anchored leg's glute
  • Flat back throughout
  • Free leg stays in line with the torso, not drooping

Common faults

  • Hips rotating toward the free leg
  • Rounding the back to compensate for reduced base of support
  • Free leg dropping instead of staying extended
  • Insufficient anchoring, causing instability

Tweaks

  • Hold a light dumbbell to the chest once controlled
  • Add a pause at the top
  • Reduce range of motion initially to build stability

Regressions

Weighted Back Extension45-Degree Back Extension (Bodyweight)

Muscles

Primary: Gluteus Maximus, Hamstrings, Erector Spinae

Secondary: Gluteus Medius, Core

Notes

An advanced variation best introduced once both the bilateral back extension and general single-leg hinge work are well established.

Sources

Attribution: NSCA / Barbell Medicine