45-degree back extension

45-degree hyperextension bench

Also called 45 degree hyperextension, hyperextension

45-degree back extension, start position — Images: Free Exercise DB (public domain)

45-degree back extension, end position — Images: Free Exercise DB (public domain)

Set the pad at the hip crease on a 45-degree hyperextension bench. Hinge down, then raise the torso to a straight line with the back neutral.

Pad at the hip crease
Round the upper back a little
Stop in line, no hyperextension

Movement

Pattern: Hinge
Type: Compound, several joints move
Sides: Both sides together
Equipment: Hyperextension bench

Muscles worked

Main movers get full credit for a set, helpers half.

Core

Lower backMain

Lower body

GlutesMain
HamstringsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.3
Very good; among the better picks for the muscle. 3 sources.
- 5/5 Whole glutes work at both stretched and shortened positions; overload with reps or a held plate, rounding upper back helps glute connection. S tier. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 12:14videoExpert opinion2025checked by AI
- 3/5 Lower back is already hit by rows, squats and deadlifts, so isolation work is optional unless it is a weak link; stop at neutral, no hyperextension. Jeremy Ethier, 15 BEST Back Exercises For Growth (And How To Use Them) @ 7:14videoExpert opinion2021checked by AI
- 5/5 Dumbbell 45-degree hyper gave very high glute and hamstring activation in his EMG work; rounding over and flaring feet biases glutes. Jeremy Ethier, The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras @ 6:03videoExpert opinion2021checked by AI
Injury risk lower is better2.0
Low risk with basic technique. 2 sources.
- 1/5 Anecdotally far fewer injuries than deadlifts or good mornings, so can be done frequently. Jeremy Ethier, The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras @ 6:34videoExpert opinion2021checked by AI
- 3/5 Commonly done wrong (pad too far forward, rounding, hyperextending), which worsens back issues; fine with correct setup. Jeremy Ethier, How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises) @ 3:34videoExpert opinion2019checked by AI
Progression higher is better4.0
Easy to add small amounts. 1 source.
- 4/5 Start with 8-15 bodyweight reps, then hold a dumbbell or plate to keep overloading. Jeremy Ethier, How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises) @ 5:06videoExpert opinion2019checked by AI
Spinal load lower is better2.0
Light. 1 source.
- 2/5 Safe when pelvis is at the pad edge, spine neutral, and you stop at torso-leg line; hyperextension adds compression. Jeremy Ethier, How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises) @ 4:05videoExpert opinion2019checked by AI