Strength exercise

# 45-degree back extension

A hinge on a 45-degree bench with your hips on the pad and feet anchored. You lower your upper body, then rise until your body is one straight line.

Also called: hyperextension, roman chair back extension

- **Type:** Strength

- **Equipment:** Gym

- **Area:** Lower back

- **Level:** Advanced

- **Starting dose in Remedy:** 3 sets of 10

## How to do it

- Set the pad so it sits just below your hip bones and lock your heels under the foot pads.
- Start with your body in a straight line and your arms crossed on your chest.
- Hinge at the hips to lower your upper body toward the floor with a long back.
- Rise by squeezing your glutes until your body is one straight line again.

## Form cues

- Hinge down, then rise until the body is one line.
- Stop at straight; don’t arch past it.

## Common mistakes

- Arching back past a straight line at the top.
- Pad set too high, so you bend at the waist instead of the hips.

## Easier and harder versions

- **Easier:** [Hip hinge](https://remedyrecoveries.com/exercises/bodyweight-hip-hinge)

## Why it helps a sore back

It strengthens the glutes, hamstrings, and muscles along the spine together. Remedy places it late in a program, after the bodyweight hinge feels solid.

## How Remedy uses it

In the app it is called **Back Extension (45°)**. Remedy is more likely to pick it if you say your back is bothered by bending or lifting or sitting too long. A typical starting dose is 3 sets of 10, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More strength exercises

[Strength

### Hip hinge

Bending forward by pushing your hips back while your spine stays long.
No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-hip-hinge)
[Strength

### Banded Romanian deadlift

A hip hinge against a resistance band anchored under your feet.
Band or dumbbells · Intermediate](https://remedyrecoveries.com/exercises/banded-romanian-deadlift)
[Strength

### Single-leg Romanian deadlift

A hip hinge on one leg while the other leg reaches straight back.
No equipment · Intermediate](https://remedyrecoveries.com/exercises/single-leg-romanian-deadlift)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/back-extension
Remedy is a fitness and wellness app, not medical care.