45-Degree Hyperextension Machine
The 45-degree hyperextension machine is a back extension exercise targeting the lower back erectors and glutes. The angled pad supports the hips at 45 degrees, allowing a full range of motion for strengthening the posterior chain and improving spinal extension strength.
How to do it
- Position yourself on the hyperextension machine with your hips resting at the top of the pad and feet secured under the footrests.
- Cross your arms over your chest or place them behind your head.
- Lower your torso downward toward the floor by hinging at the hips.
- Pause at the bottom of the movement, feeling the stretch in your lower back.
- Raise your torso back to the starting position by contracting your lower back and glutes.
- Repeat for the desired number of repetitions.
Form cues
- Keep your spine neutral
- Hinge at the hips, not the waist
- Squeeze your glutes at the top
- Control the descent slowly
- Avoid arching your back excessively
Breathing: Inhale as you lower your torso, exhale as you return to the starting position.
Common mistakes
- Hyperextending the back at the top, which places unnecessary stress on the spine
- Using momentum to swing, which reduces muscle engagement and control
- Rounding the shoulders, which can lead to poor posture during the movement
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your spine, stop the movement and ease off.
- If you have a history of back discomfort, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a stretch in your hamstrings and tension in your lower back and glutes as you raise your torso.
Should I go all the way down?
Lower your torso until you feel a comfortable stretch in your hamstrings, keeping your back straight throughout.
Can I do this if I don't have a machine?
Yes, you can perform prone back extensions on the floor as a bodyweight alternative.