Progrevia45° back extension machine
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How to do it
45° back extension with the pad at the hips. Lower the torso with a neutral spine and rise by extending the hips and squeezing the glutes, without overarching the lower back at the top.
Muscles worked
Mainly lumbar. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.9 out of 2.2)
- Risk if technique breaks down
- Medium
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Hyperextending the lower back at the top of the movement instead of finishing in a neutral position.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How 45° back extension machine compares with other lower back exercises
The catalogue has 6 exercises with lower back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, 45° back extension machine is number 4.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 2 alternatives, such as Back extensions and Good mornings.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Back extensions | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| 45° back extension machine | machine | Moderate (0.9 out of 2.2) | Basic |
| Reverse hyper on bench | machine | Moderate (1 out of 2.2) | Needs coaching |
| Good mornings | barbell | High (1.6 out of 2.2) | Advanced |
Tension with the muscle stretched. 45° back extension machine loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
Alternative exercises
More Hip hinge exercises
Add it to your routine
Progrevia can generate a personalized routine that includes 45° back extension machine based on your level, goal and available days.
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Frequently asked questions
What muscles does 45° back extension machine work?
45° back extension machine mainly works the lumbar muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of 45° back extension machine should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for lumbar to your level (about 10–20 sets per muscle per week).
Is 45° back extension machine good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow lumbar.
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