Back Extension
Hips rest on a pad with feet secured under anchors.
- Level
- Intermediate
- Equipment
- Hyperextension Bench
- Movement
- Back extension · Lying face down
- Tracks
- Reps only
Works
Lower Back Back Glutes Hamstrings
How to do it
- Position your hips on the pad with feet secured under the anchors.
- Cross your arms over your chest or place hands behind your head.
- Hinge at the hips to lower your torso until you feel a stretch.
- Squeeze your glutes to lift your torso until your body forms a straight line.
- Pause briefly at the top before controlling the descent.
Common mistakes
- Hyperextending the spine at the top of the movement.
- Rounding the lower back during the descent.
- Using momentum to swing the torso up quickly.
Safety
Avoid arching past a straight line to prevent lumbar compression.
Tips
- Drive through the heels to maximize glute engagement.
- Keep your chin tucked to maintain a neutral spine.
- Think about lifting with your hips, not your lower back alone.
Details
- Base movement
- Back extension
- Legs
- Both
- Body position
- Lying face down
- Body support
- Hips on a pad
