Back Extension (45° bench)

Strengthens erectors and glutes with low axial stress; rounds out your posterior-chain work.

• Isolation
• Bodyweight
• Beginner

How to do it

• Hinge from the hips, do not hyperextend your lower back
• Rise until your torso is in line, squeezing your glutes
• Round slightly for more glutes if that is what you want
• Control the descent

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Lower for 2–3 s, come up in line with your body without hyperextending

Common mistakes

• Hyperextending your back at the top (reaching a neutral line is enough)
• Lowering without control and bouncing at the bottom
• Placing the hip support badly

Muscles worked

Primary

• Erectors / lower back
• Glutes

Secondary

• Hamstrings

Alternatives

• Good Morning
• Hip Thrust