ShapeVision
Download
French
  1. Home
  2. Exercises
  3. Lumbar extensions — 45° bench

Back · Bank at 45°

Lumbar extensions — 45° bench

Muscles requiredSpinal erectors · Multifidus · Gluteus maximus

Description

Hip hinge movement to strengthen posterior chain and lumbar.

01 · Setup

Set up the movement

  • Place yourself on the bench at 45° with your torso well positioned.
  • Stable feet, neutral back, core abs.
  • Hips ready to move back, neck in line.
  • Open chest, low shoulders.
02 · Execution

Perform the rep

  1. Drive your hips back while keeping your back neutral.
  2. Go down until you feel the stretch in the back of your thighs.
  3. Come back up by pushing your hips forward without sudden movements.
Technique cue

Hips back, neutral back from start to finish.

Common mistakes
  • rounded back
  • knees that bend excessively
  • explosive rise without control
  • uncontrolled range of motion
Safety notes

Risks of poor execution

  • A loss of lumbar neutrality increases the risk of lower back injury.

In ShapeVision

Save your sets on this variant.

Add exercise

Choose this variant from the app library or replace an exercise in your program.

Save each set

Enter the load and repetitions made during the session.

Check your progress

Finds the historical, load, volume and estimated 1RM of this variant.

Same muscle group

Other exercises for the back.

Back

Lumbar extensions — Machine

↗Back

Elevations Y — Halters

↗Back

Face sweater focus rotator cap — Pulley

↗

In the app

Follow this exercise in your sessions.

Record your shows, rehearsals and loads in ShapeVision.

Download on the App Store