45-Degree Back Extension Exercise Guide – How To, Benefits, & Alternatives

45-degree back extension

The 45-degree back extension helps protect your lower back.

Often neglected, the lower back is pivotal in achieving bodybuilding success. Strengthening this area is crucial for body stability, enabling you to lift heavier weights and enhance your overall training effectiveness. The 45-degree back extension is a fundamental exercise for fortifying the lower back, significantly lowering the risk of injuries (1).

This article profoundly explores the 45-degree back extension, focusing on the target muscles and its implementation for lower back enhancement. We provide a detailed guide on executing this exercise with the correct form and highlight its key benefits. Moreover, we offer a selection of practical alternatives that athletes can incorporate into their workout routines to maximize results.

Techniques & Muscles Worked

The 45-degree back extension is an isolation exercise that targets your hamstrings, glutes, erector spinae, and other lower back muscles. This study demonstrates that back extensions are optimal for training and strengthening the lower back muscles (2). This exercise also strengthens your hip joints and activates your abs and obliques

To do a 45-degree back extension, use a Roman chair set to a 45-degree angle to get a full range of motion and full hip flexion and extension. Form is important, so watch out and be careful not to injure yourself by hyperextending or straining your back. Also, you could increase the intensity using free weights like barbells, dumbbells, kettlebells, or a resistance band to get better gains.

You can set the machine at a 90-degree angle when doing a 45-degree back extension. However, due to the lesser range of motion, you wouldn’t get the same benefits as with the 45-degree angle. For this reason, the form in this guide is the 45-degree back extension.

  1. Set the top of the bench to the top of your pelvis bone (this allows you to hinge at your hips, not round at your back).
  2. Mount the Roman chair, placing your feet hip-width apart and slightly bent in your knees and thighs on the pad. Keep your arms close to your chest, straighten your back, and slightly brace your core. This is your starting position.
  3. Next, take a deep breath, slowly bend your hips, and lower your torso towards the floor while squeezing your glutes and hamstrings.
  4. Stop when your torso is slightly below parallel to the floor (this prevents you from hyperextending your back and spine). Pause for about a second.
  5. Next, extend your hips slowly back to the starting position by driving your feet into the platform and squeezing your glutes to complete a rep. 
  6. Perform for as many reps as you desire. 


The 45-degree back extension is an effective exercise athletes use to build and strengthen their lower back muscles. It can have the following benefits.

Builds the Lower Back

This exercise builds the lower back. In addition to hitting the posterior chain, it also focuses on the glutes and hamstrings. This helps with lower body movement and improves athletic performance.

Improves Stability & Posture

The lower back is essential for lifting heavy objects and mobility. A strong lower back means a stronger posterior chain, better stability, better posture, and confidence, which can improve your quality of life.

Better Mind-Muscle Connection

The 45-degree back extension is an isolation exercise that targets the lower back while targeting other muscle groups. It activates a level of focus that improves the mind-muscle connection, which is good for muscle growth.

Better Range of Motion

Setting this exercise at a 45-degree angle allows for a better and fuller range of motion. This better hits the target muscles and improves hip joint movement. It also means your lower back muscles spend more time under tension, which is good for muscle hypertrophy.

Helps Transition to Other Exercises

The 45-degree back extension is a lower-body building exercise requiring the proper form. Regularly performing this exercise improves your form with other exercises, allowing you to execute them better. These include deadlifts, squats, good mornings, and power cleans.

45-Degree Back Extension Alternatives

The 45-degree back extension can be a great addition to your workout sessions for a more robust and better back. However, to avoid hitting a training plateau, professionals advise integrating other exercises to get the most out of your workout regimen. Below is a list of exercises that work similar muscles.


Deadlifts are weight training exercises that are effective for building muscle mass, especially in your back. They’re a compound exercise that targets your glutes and hamstrings, like the 45-degree back extension. This exercise is also versatile, and there are multiple variations to help you build muscle effectively.

Good Mornings

Good morning is a bodyweight exercise that works your hamstrings, glutes, lower back, erector spine, and core muscles. If you want to add more resistance, use resistance bands, barbells, or dumbbells for this exercise.

Kettlebell Swings

Kettlebell swings are effective HIIT exercises that work the glutes, lower back muscles, hamstrings, spinal erectors, and core muscles. The go-to equipment for this exercise is the kettlebell, which is effective for weight loss. It’s also a great way to add cardio to your routine to help with muscle toning and strength.


What does the 45-degree back extension work?

The 45-degree back extension is an isolation exercise that works the hamstrings, glutes, erector spinae, and lower back muscles. It also works and strengthens your hip joints and slightly activates your core muscles.

What is the best angle for the back extension?

This depends on your training goals and what you set‌ to achieve. If you want to focus on your glutes and lower back, you can go for the 90-degree back extension. However, if you want to increase your range of motion and target your mid- and lower back, including your glutes and hamstrings, then the 45-degree back extension is your best bet.

What does the back extension do to your body?

The 45-degree back extension offers multiple benefits. It strengthens your lower back, which helps with stability, mobility, and lifting heavy objects. This routine also improves your posture, which enhances your confidence and quality of life. To learn more about the benefits of this exercise, refer to the exercise guide above.

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  1. Gordon, R., & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel, Switzerland), 4(2), 22. https://doi.org/10.3390/healthcare4020022
  2. Verna, J. L., Mayer, J. M., Mooney, V., Pierra, E. A., Robertson, V. L., & Graves, J. E. (2002). Back extension endurance and strength: the effect of variable-angle roman chair exercise training. Spine, 27(16), 1772–1777. https://doi.org/10.1097/00007632-200208150-00016
Terry Ramos
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.