At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings and back
- Equipment
- Bodyweight
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Pad under your hip bone.
- Round slightly at the bottom for glutes, stay neutral for lower back.
- Hold a plate against your chest.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Loads the glutes and hamstrings in the stretch with little fatigue; S is not supported by direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Romanian Deadlift · Barbell · rating A
- Cable Pull-Through · Cable · rating B
- Barbell Hip Thrust · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the 45° back extension.
Let Mitta set the weight.
Mitta plans the 45° back extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
45° back extension
What muscles does the 45° back extension work?
The 45° back extension mainly trains your glutes. Your hamstrings and back help.
How many reps of the 45° back extension should I do?
Mitta plans the 45° back extension at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the 45° back extension?
Good alternatives that train the same muscle are the Romanian deadlift, cable pull-through and barbell hip thrust.
Is the 45° back extension good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the 45° back extension have rating A?
Loads the glutes and hamstrings in the stretch with little fatigue; S is not supported by direct evidence.