Back Extensions (45-Degree)

Technique

Setup

Adjust the hip pad so its top edge sits just below the crease of your hips, then hook your heels under the foot rollers. Cross your arms over your chest and line your body up straight from head to heels.

Movement

Hinge at your hips to lower your torso toward the floor with a flat back until you feel a stretch in your hamstrings. Drive your hips into the pad and squeeze your glutes to rise until your body is back in a straight line.

Form Tip

Hinge from the hips rather than curling over the pad. If the pad sits on your stomach instead of below your hip crease, your hips can't bend and your spine does all the work.

Increase Difficulty

Hold a weight plate or dumbbell against your chest, or pause for 2 seconds at the top.

Decrease Difficulty

Shorten the range, or build the pattern with Superman Holds.