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Exercise handout — move better, feel better.
Back Extension - 45 Degree Bench
Using a 45-degree back extension bench, hinge at the hips and raise your torso. Great for posterior chain strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
bench, machines
Gym
- weight bench + gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: GHD machine
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
3 seconds down, 2 seconds up
Tempo
Step-by-Step Guide
Set up
- Position yourself on 45-degree back extension bench
- Thighs rest on pad, ankles secured
- Adjust pad height so hips can flex freely
- Cross arms on chest or hold hands behind head
Step 1 of 6
Lower your torso toward the floor
Step 2 of 6
Keep back flat as you descend
Step 3 of 6
Go until you feel hamstring stretch
Step 4 of 6
Raise torso back up
Step 5 of 6
Stop when body is in straight line (don't hyperextend)
Step 6 of 6
Repeat with control
Breathing
- Inhale on the way down
- Exhale on the way up
Form Cues
- Hinge at hips, not low back
- Don't hyperextend at top
- Keep neck neutral
- Control the movement both ways
Common Mistakes to Avoid
- Hyperextending at top
- Rounding back at bottom
- Moving too fast
- Swinging or using momentum
Safety Information
Avoid if spondylolisthesis. Don't hyperextend. Stop if pain occurs.
Progressions
Hold weight plate at chest, slow tempo
Regressions
Reduce range, do floor supermans instead
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.