The Machine 45 Degree Back Extension is a beginner-friendly machine strength exercise that targets the abdominals. Here's how to do it right — and what to stop doing.
Primary musclesAbs
Secondary muscles—
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine 45 Degree Back Extension
Set the pad height so the top edge sits just below your hip crease and step into the machine.
Plant your feet firmly on the foot platform and cross your arms over your chest.
Brace your core and hold a straight line from head to heels at the starting position.
Hinge forward at the hips, lowering your torso toward the floor with a flat back.
Stop when you feel a stretch in the hamstrings and your torso is roughly parallel to the floor.
Drive your hips into the pad and squeeze your glutes to return to the straight starting line.
02 The payoff
Why it earns its spot
Strengthens the lower back, glutes, and hamstrings as a connected chain.
Reinforces the hip-hinge pattern with bodyweight load.
Builds back resilience that protects deadlifts and rowing variations.
03 Don't do this
Common mistakes
Rounding the lower back at the bottom instead of hinging cleanly at the hips.
Hyperextending the lower back at the top instead of stopping at a straight line.
Adding weight too soon, which compromises the hinge and overloads the lower back.
Rushing the descent instead of controlling the lowering phase for the full range.
EGON Put it on record
Track it in EGON.
Log every set of the Machine 45 Degree Back Extension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
