Lower back · GlutesBeginner
Back Extension (45°)
How to do it
- 1
Set the pad just below your hips and lock your heels under the rollers.
- 2
Cross your arms on your chest with a neutral spine.
- 3
Lower your torso by hinging at the hips until you feel a hamstring stretch.
- 4
Rise until your body forms a straight line — not beyond.
Common mistakes
- Hyperextending at the top.
- Moving fast and using momentum.
Tips
- Round the upper back slightly and squeeze the glutes to bias the glutes.
- Hold a plate against your chest to add load.