45 Degrees Back Extension Scapular Adduction

Muscles worked

Setup

1. Adjust the thigh pads so the top edge sits just below your hip crease to allow for a full range of motion at the pelvis.
2. Place your feet firmly against the footplate with your ankles secured under the rollers and legs fully extended.
3. Start with your torso in a straight line with your legs and your arms hanging vertically toward the floor.

How to do it

1. Inhale and slowly hinge at the hips to lower your torso toward the floor until you feel a deep stretch in your hamstrings.
2. Exhale and drive your hips into the pad to lift your torso back to the starting position using your glutes and hamstrings.
3. At the top of the movement, pull your shoulder blades together forcefully (adduction) while slightly rotating your thumbs outward.
4. Hold the peak contraction in your upper back for one second before initiating the next descent.

Form checklist

• Maintain a neutral spine throughout the movement; do not round the back or hyperextend at the top.
• Ensure the hinge occurs at the hips rather than the lumbar spine.
• Keep your chin tucked and gaze slightly downward to maintain a neutral neck position.
• Focus on pulling the shoulder blades toward the spine rather than just moving the arms.

Pro tips

• To maximize trap engagement, imagine trying to pinch a pencil between your shoulder blades at the top of every rep.
• Initiate the upward phase by squeezing your glutes as hard as possible to ensure they are the primary movers before the lower back engages.

Make it harder

• Hold a light weight plate or dumbbells to increase resistance during both the hinge and the scapular squeeze.
• Incorporate a 3-5 second isometric hold at the top of the movement to increase time under tension for the postural muscles.

Frequently asked

What muscles does the 45 degrees back extension scapular adduction work?

The 45 degrees back extension scapular adduction primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the 45 degrees back extension scapular adduction?

The 45 degrees back extension scapular adduction requires no equipment — just your body weight.

Is the 45 degrees back extension scapular adduction good for beginners?

The 45 degrees back extension scapular adduction is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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