45 Degree Back Extension alternatives
45 Degree Back Extension is a compound hamstrings exercise. Its primary joint action is hip extension. It also works your glutes.
- Target muscle
- Hamstrings
- Joint action
- hip extension
- Type
- Compound
- Equipment
- Bodyweight and home
11 alternatives, ranked
All share the joint action hip extension. Ranked the way the GainsLog app swaps exercises: same joint action first, then the same compound or isolation type.
| # | Exercise | Equipment | Type |
|---|---|---|---|
| 1 | Dumbbell Romanian DeadliftDumbbells · Compound | Dumbbells | Compound |
| 2 | Good MorningBarbell · Compound | Barbell | Compound |
| 3 | Ground Base Romanian DeadliftMachine · Compound | Machine | Compound |
| 4 | Romanian DeadliftBarbell · Compound | Barbell | Compound |
| 5 | Smith Good MorningSmith machine · Compound | Smith machine | Compound |
| 6 | Smith Romanian DeadliftSmith machine · Compound | Smith machine | Compound |
| 7 | Smith Stiff Legged DeadliftSmith machine · Compound | Smith machine | Compound |
| 8 | Stiff Legged DeadliftBarbell · Compound | Barbell | Compound |
| 9 | Single Leg Bodyweight RDLBodyweight and home · Compound | Bodyweight and home | Compound |
| 10 | Kettlebell SwingKettlebell · Compound | Kettlebell | Compound |
| 11 | Donkey KickBodyweight and home · Isolation (different type) | Bodyweight and home | Isolation(different type) |
Swapping 45 Degree Back Extension mid-workout?
In the app, tap Swap on any exercise: GainsLog suggests alternatives ranked the same way (same joint action, then same type) and keeps a separate progression for each one.
How GainsLog picks a substitute
1
Same joint action
A substitute has to work your hamstrings through the same primary joint action as 45 Degree Back Extension: hip extension. An exercise with a different joint action trains the muscle differently, so the app treats it as variety, not a swap.
2
Same compound or isolation type
45 Degree Back Extension is a compound lift, so other compound lifts rank above isolation moves.
3
Spread across equipment
Equipment doesn't change the ranking. The list only caps how many picks come from each type of equipment, so there is an option whether you train with barbells, dumbbells, cables, machines or your bodyweight.
Swap exercises mid-workout in GainsLog
Tap swap on any exercise and the app suggests alternatives with the same joint action, then keeps a separate progression for each one so your targets stay honest.
FAQ
- What is the best alternative to 45 Degree Back Extension?
- Dumbbell Romanian Deadlift (Dumbbells) ranks first. It works your hamstrings through the same joint action, hip extension, and is a compound lift.
- What can I do instead of 45 Degree Back Extension at home?
- Try Dumbbell Romanian Deadlift, Single Leg Bodyweight RDL, or Kettlebell Swing. They need only your bodyweight or a few free weights and use the same joint action.
- Will swapping 45 Degree Back Extension for an alternative slow my progress?
- Not if the swap uses the same joint action and you keep pushing your sets close to failure. Log the new exercise separately and build its progression from your first session.