Back Extension
A lower back exercise where you bend forward at the hips and raise your torso back to straight, either with your feet anchored on a hyperextension bench or on a seated machine.
Equipment
- Primary muscles
- Lower back
- Difficulty
- Beginner
- Logged as
- Weight × reps
- Primary muscles
- Lower back, Glutes
- Secondary
- Hamstrings
- Difficulty
- Beginner
- Logged as
- Reps
- Primary muscles
- Lower back, Glutes
- Secondary
- Hamstrings
- Difficulty
- Beginner
- Logged as
- Weight × reps
Why do it
Back extensions train the muscles that hold your spine upright with far lighter loads than a deadlift, so they work well as an accessory and for anyone new to hinging. On the bench, your glutes and hamstrings join in, and holding a plate, dumbbell or kettlebell to your chest lets you add load gradually. The seated machine focuses on the lower back and is simpler to learn, since the pad guides the range. Start on the bench with bodyweight and add a weight once clean sets feel easy.
How to do it (Machine)
Sit with your back against the pad and your feet on the footrests. If the machine has a lap pad, pull it snug over your thighs.
Push back against the pad by extending your hips and lower back, going as far as the machine comfortably allows.
Return to upright slowly instead of letting the weight pull you back.
Set the range so you're not forced past a neutral spine at the end of the movement.
Set the pad just below your hip crease so your hips can bend freely, and hook your feet under the rollers.
Cross your arms over your chest, or put your hands behind your head to make it harder.
Hinge at the hips to lower your torso until you feel a stretch in your hamstrings, keeping your spine neutral.
Raise back up until your body is in a straight line and stop there. Arching past straight loads the lower back without adding anything.
Set the pad just below your hip crease and hook your feet under the rollers.
Hold a plate, dumbbell or kettlebell against your chest. Holding it further from your body makes the exercise harder.
Hinge at the hips to lower your torso until you feel a stretch in your hamstrings, keeping your spine neutral.
Raise back up until your body is in a straight line and stop there. Add weight slowly; the lever is long and small jumps feel big.
Common mistakes
Arching past a straight line
Leaning back past straight at the top just loads your lower back without adding anything. Stop when your body forms a straight line.
Setting the pad too high
If the pad sits on your stomach, your hips can't bend and your spine does all the moving. Set it just below your hip crease.
Rounding to get lower
Chasing depth by curling your back changes the exercise. Lower only as far as your hamstrings allow while your spine stays neutral.
Letting the machine pull you forward
On the seated machine, falling back to the start with the weight wastes half the rep. Return to upright slowly and under control.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
