the 45-degree back extension is a
 
fantastic exercise for the glutes the
 
hamstrings and also the muscles of the
 
lower back to increase glute
 
involvement in these try crunching
 
over at the top. To set up the machine
 
adjust the height so that the top of the
 
pad is just about level with the top of
 
your quads try and keep a neutral spine
 
as you hinge at the hips and fold over
 
before squeezing your glutes and
 
hamstrings and returning to the top
 
position. You can also do these weighted
 
by holding a weight plate a kettle bell
 
or if the machine is sturdy enough even
 
placing a loaded barbell in front of you
