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Lower Back · Intermediate

Band Back Extension

Back-extension-bench hip hinge with progressive band resistance for the spinal erectors, glutes, and hamstrings.

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Band Back Extension demonstration

Exercise overview

Training details

Lower BackGlutesHamstrings

Equipment

Back Extension Bench

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band around the base of a back-extension bench and position the padded band across your upper back or shoulders, never across the front of your neck.
  2. 02Lock your feet into the bench with the hip pad below the crease of your hips and begin in a controlled forward hinge.
  3. 03Brace your trunk and extend through the hips while the band tension increases.
  4. 04Stop when your body forms a straight line from head to heels without arching the lower back.
  5. 05Hinge forward slowly, keep control of the band, and repeat through the same range.

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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 variationBack Extensions

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Alternatives

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