Hip extension exercise
45-Degree Back Extension
Build posterior chain volume and lumbar endurance cheaply.
- Equipment
- Back extension bench, plates
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- 30X1
Setup
45-degree back extension bench with the pad below the hip crease, feet secured.
How to do it
- Pick one version and stick to it for the set - either hinge at the hip keeping a neutral spine, or perform deliberate segmental spinal extension.
- Mixing them mid-set is where people get hurt.
- Lower under control and rise to a straight line without swinging past it.
- Do 3 sets of 8 to 15 reps, holding a plate to your chest once bodyweight is easy.
Coaching cues
- Pick one version - hip hinge or spinal extension
- Rise to a straight line, no further
- Control both directions
Common mistakes
- Ballistic hyperextension at the top
- Switching between hinging and extending mid-set
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Bodyweight or plate | 3 | 8 to 12 | 90 sec |
| Size | Plate held | 3 | 12 to 15 | 90 sec |
Tempo 30X1: Take 3 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- Barbell Hip ThrustBuild maximal hip extension strength with minimal spinal loading.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.
- Front SquatBuild quad and trunk strength in the upright posture the clean catch demands.
- Box SquatTeach the squat pattern and standardise depth across a squad.
- Trap Bar DeadliftBuild whole-body pulling strength with a shorter learning curve than the conventional deadlift.
- Conventional DeadliftBuild maximal posterior chain and whole-body pulling strength.