Step by step instructions, muscle activation and variants for the Back Extension.
A classic posterior chain exercise performed on a hyperextension bench that strengthens the lower back, glutes, and hamstrings. By hinging at the hips under bodyweight load, it improves spinal erector strength and overall posterior chain stability.
The Back Extension 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.
