45 degrees Back Extension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Back Extension at 45 Degrees
How to: 45 degrees Back Extension
- Lie face down on a back extension bench, adjusting the pad to your hips.
- With your feet anchored, slowly lift your upper body off the bench until it's in line with your legs.
- Hold the position briefly at the top, then lower back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the lift.
- Lifting the torso too high, which can lead to strain.
Modifications
- Perform the exercise on a stability ball for added support.
- Reduce the range of motion if you experience discomfort.
Tips
- Keep your movements slow and controlled to avoid injury.
- Engage your core muscles throughout the exercise.
Tags
back
erector spinae
strength
core stability
fitness
hamstrings