45 Degree Single Leg Back Extension
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set the pad just below the hip crease, hook one heel under the ankle roller and let the other leg hang free behind it.
- Cross the arms over the chest.
- Brace and fold forward at the hips with a flat back until the hamstring of the working leg stops you.
- Squeeze the glute of the working leg to raise the torso in line with that leg, then lower under control. Finish the set and switch legs.
FORM TIPS
- Keep the hips square to the pad. Letting the free side drop turns the rep into a twist.
TARGET MUSCLES
Primary
- Lower Back
- Glutes
Secondary
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.