45 Degree Hyperextension
The 45-degree hyperextension is one of the most direct exercises for strengthening the lower back, making it a staple for anyone targeting lower-back exercises specifically.
Equipment
Bodyweight (hyperextension bench)
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Lower back (erector spinae), Glutes, Hamstrings
A back-extension exercise done on a 45-degree hyperextension bench, one of the best isolation movements for the lower back and glutes.
How to do it
- Position your hips on the pad with your ankles secured behind the rollers.
- Cross your arms over your chest or hold weight against your chest for added resistance.
- Lower your torso down by bending at the hips until you feel a stretch in your hamstrings.
- Raise your torso back up until your body forms a straight line — don't hyperextend past neutral.
- Squeeze your glutes and lower back at the top before repeating.
Coaching tips
- Stop at a straight-line body position — arching too far past neutral stresses the spine for no extra benefit.
- Move slowly and with control; this is not a movement to rush.
- Add a plate held to your chest once bodyweight reps get easy.
Common mistakes
- Rounding the upper back instead of hinging from the hips.
- Jerking upward using momentum instead of a controlled squeeze.
Frequently asked questions
Are hyperextensions safe for a bad lower back?
Done with controlled range of motion and without hyperextending past neutral, they're one of the safer ways to strengthen the lower back — but check with a professional if you have an existing injury.
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