TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Glutes

45° Back Extension

Also called Hyperextension

BodyweightCompoundEasy to learn
Front
Back
Primary

Works

Lower back, Glutes, Hamstrings

You need

GHD / back-extension bench

Back extension / GHD setup →
How to do itPicture · 3 steps
Hip pad
  1. 1Pad just below your hip crease
  2. 2Round the upper back slightly to bias glutes
  3. 3Hold a plate to progress

Most common mistake

Swinging up into a big arch at the top.

Watch a demo
B
For cycling
#8 of 16
See the full list →
Research
64
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Transfer · 45%3/5
Injury protection · 30%4/5
Practicality · 25%4/5

For the lower back that aches on long rides.

How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • BDead BugBodyweight

Takes

None yet
Free account needed to post
280