Back Extension Bench (45°)

How to adjust

Adjust the ankle/heel hook height and the hip pad position so your hip crease lines up right at the edge of the pad, allowing free hip movement.

Lock your ankles under the heel hooks, positioning your hips on the front pad with your upper body free to bend.
Cross your arms over your chest (or hold weight for added resistance), bending forward at the hips until your torso is roughly parallel to the floor.
Extend back up until your body forms a straight line with your legs, without arching further.

Check your ankles are locked securely under the heel pads and your hip crease sits right at the edge of the pad before you lean forward, since the ankle hook is the only thing holding your upper body in this position.
Don't arch past a straight body line at the top — stop the moment your torso is in line with your legs.
Keep the movement slow and controlled, especially when you hold extra weight; don't bounce out of the bottom.
If you stall head-down: drop any weight you are holding to the floor and push yourself up with both hands on the hip pad; to get out, come back to a straight body line, pull your heels clear of the hooks, and only then step off.