Exercise · hip hinge
45° back extension
45° back extension is a beginner-friendly hip hinge movement that trains glutes, hamstrings, lower_back, done with a machine. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–15 reps, tempo 2-0-1.
The most common mistake is over-arching at the top and using momentum. If a machine or the movement itself doesn't suit you, Glute bridge or Superman hold or Dumbbell Romanian deadlift cover the same pattern. It's usually held back for back, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Pad just below the hip bones so you can hinge | पैड कूल्हे की हड्डी के ठीक नीचे |
| 2 | Lower with a flat back until hamstrings stretch | पीठ सीधी रखो रखते हुए नीचे जाओ |
| 3 | Come up to a straight line; do not hyper-extend | सीधी लाइन तक ऊपर आओ, पीछे मत झुको |
Equipment & who it fits
Needs a machine, rated beginner, held back for back, pregnancy issues. Search "45 degree back extension glutes" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does 45° back extension work?
- 45° back extension primarily trains glutes, hamstrings, lower_back, using a hip hinge pattern with a machine.
- What's the most common mistake with 45° back extension?
- Over-arching at the top and using momentum
- What can I do instead of 45° back extension?
- The closest substitutes in this database are glute bridge, superman, dumbbell romanian deadlift, which train the same pattern with different equipment.