About this exercise
Back extensions strengthen the lower back along with the glutes and hamstrings, helping to build a stable, resilient posterior chain.
Back extensions
Step by step instructions, muscle activation and variants for the Back extensions.
EasyLower back
How to Perform
- Position yourself face down on a hyperextension bench with your ankles secured under the pads and your hips on the support
- Cross your arms over your chest or place your hands behind your head
- Lower your upper body toward the floor by bending at the waist
- Keep your back straight and stop when your torso is roughly in line with your legs
- Raise your upper body back up until it aligns with your legs
- Repeat in a slow, controlled manner
Muscle Activation
Primary
Lower back
Secondary
GlutesHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Back extensions
The Back extensions is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.