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Lower Back · Beginner

Back Extensions

Back extension emphasizing the glutes, hamstrings, and spinal erectors through a hip hinge.

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Back Extensions demonstration

Exercise overview

Training details

Lower BackGlutesHamstrings

Equipment

Back Extension Bench

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up on the back-extension bench with your feet secured and hips supported by the pad.
  2. 02Cross your arms over your chest and start with your torso lowered under control.
  3. 03Brace your core and lift your torso by extending through the hips.
  4. 04Stop when your body forms a straight line from shoulders to hips.
  5. 05Lower back down slowly without rounding or overextending your spine.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Back Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteProne Back Extension with Scapular AdductionComparable substituteStability Ball Back ExtensionComparable substituteExercise Ball Plate Hyperextensions

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