Gym Hack: Alternative to 45-Degree Back Extension
No Equipment, No Problem
One of my favorite things to do is find gym hacks for exercises that normal require uncommon equipment.
Not every gym has a 45-degree back extension, Roman chair, or glute-ham developer.
But most gyms have a smith machine or squat rack.
With this simple set up, you can hack your gym and get in a good set of back extensions without needing the apparatus.
All you need is:
- Smith machine or squat rack
- Bar pad (not necessary, but recommended)
You may want to put a squat wedge or plates behind the feet if you worry you will slip. I've never slipped, but it's possible.
This video shows plates loaded and single-leg back extensions using this set up, but you can do any variation and it works the same.
Next time your in the gym, give it a go. It's not perfect, but it works just as well as the standard version.