Move · Videos · Technique · 4 min

45-Degree Back Extension: Move From the Hips

45-Degree Back Extension: Move From the Hips — video by Squat University Play · 3:39

Video by Squat University on YouTube · Open on YouTube

A physical therapist shows how to set up the gym's 45-degree back extension bench (Roman chair) so the hips do the moving while the back muscles hold the spine steady.

  • 4 min
  • Intermediate
  • Low impact (no jumping)
  • gym machine
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Step by step 5

Tap a time to watch that step in the video.

  1. The common error: with the pad too high, the low back rounds and does the moving. 0:06
  2. Set-up: place the pad below the top of your pelvis so you can hinge at the hips. 0:26
  3. Lower only as far as your back stays flat, feeling the hamstrings stretch, then rise with your glutes. 0:40
  4. Keep your back flat under load; save back rounding for light, low-load movements. 1:03
  5. Feet: point them straight down, grip with your toes and squeeze the glutes as you come up. 1:51

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Set the pad below the top of your pelvis so you can hinge freely
  • Lower only as far as your back stays flat, feeling the hamstrings stretch
  • Point the feet down, grip with the toes and squeeze the glutes to rise

What it works

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Joints it uses 2 takes load

  • Lower back takes loadholding the spine stiff while hinging
  • Hips takes loadhinging on the 45-degree bench, glutes and hamstrings
  • Upper back movestorso held flat through the hinge
  • Ankles & feet movesfeet pointed down, gripping with the toes

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Squat University; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety