overview
the 45 degree back extension is a strength training exercise that targets the lower back and hamstrings. it is performed by lying face down on a back extension machine and extending the upper body towards the ceiling while keeping the legs and lower body Stationary. this exercise is performed with the hips supported high and the ankles closer to the floor, allowing for a slower and controlled movement.
benefits
- strengthening the lower back muscles: the 45 degree back extension helps to strengthen the lower back muscles, which are essential for maintaining proper posture and supporting the axial skeleton.
- improving posture: by strengthening the lower back, this exercise also contributes to improving overall posture, reducing the risk of lower back pain and injury.
- reducing risk of lower back pain and injury: by consistently practicing this exercise, you can increase your lower back strength and reduce the risk of injury, as strong lower back muscles provide better support and protection for the spine.
- increasing flexibility in the hips and lower back: the 45 degree back extension improves flexibility in the hips and lower back, allowing for greater range of motion in these areas.
- improving overall core stability: this exercise also helps to improve overall core stability, as it engages the transversospinal muscles in the lower back, which help to stabilize the spine.
how to do it
- begin by Lie face down on a back extension bench, tucking your ankles securely under the footpads.
- adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restrictions.
- with your body straight, cross your arms in front of you (my preference) or behind your head. this will be your starting position.
- start bending forward slowly at the waist as far as you can while keeping your back flat. inhale as you perform this movement. keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. tip: never round the back as you perform this exercise.
- slowly raise your torso back to the initial position as you inhale. tip: avoid the temptation to arch your back past a straight line. also, do not swing the torso at any time in order to protect the back from injury.
- repeat for the recommended amount of repetitions.
variations and alternatives
- upright bench back extension: This variation involves lying on an upright bench with the leg pad and foot platforms set at a 45-degree angle. This allows for a flatter foot position and a more Isometric contraction of the erector spinae muscles.
- weighted 45-degree back extension: This variation adds resistance by holding a weight plate against the chest during the movement. This can help to increase the intensity of the exercise and stimulate increased growth in the lower back and hamstrings.
- Roman chair back extension: This variation involves performing the movement on a Roman chair, which allows for a greater degree of hip hinging and is a popular choice for bodybuilders and strength athletes.
- kettlebell swing: This full body exercise involves moving the kettlebell between the legs and up the chest, engaging the glutes, hamstrings, and back muscles. While not exactly a back extension exercise, kettlebell swings are a great full body exercise that supports a strong posterior chain.
- cable pull through: This exercise involves attaching a rope handle to a cable machine and pulling it through the lowest pulley position in front of the body. This movement targets the back and hamstring muscles similarly to a back extension.
tips and注意事项
- ensure proper alignment throughout the exercise to avoid injury. Keep your back flat and avoid arching it excessively.
- maintain proper pad height to ensure that the movement is performed through the hips rather than the back or torso.
- focus on Slow, controlled movements to prevent injury and maximize the effectiveness of the exercise.
- avoid using momentum or swinging the torso during the exercise as this reduces the benefit to the muscles being exercised.
