LiftMend › Exercises › 45° back extension
45° back extension: how to do it
Builds the muscles that keep your back upright, with control. Works: Lower back, glutes and hamstrings.
Try: 3 sets of 10
Form cues
- Pad just below the hip crease.
- Hinge down with a flat back.
- Rise only to a straight line.
- Never swing past straight.
Setup and the most common mistake
Set the pad just below your hip bones so you can fold freely at the hips. Hook your heels under the rollers.
Common mistake: Swinging up and arching past a straight line. Stop when your body is straight from head to heels.
If 45° back extension hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.