← EXERCISE LIBRARYStrength

Back Extension

A hip hinge performed over a 45-degree bench, strengthening the glutes, hamstrings and spinal erectors. A staple for posterior-chain endurance and back health.

DIFFICULTY
Beginner
EQUIPMENT
Machine
PRIMARY MUSCLES
Lower back · Glutes
ALSO WORKS
Hamstrings · Multifidus · Quadratus Lumborum
Back Extension
HOW TO DO IT
  1. 01Set the hip pad just below the hip crease and anchor the feet.
  2. 02Cross the arms on the chest or hold a plate for load.
  3. 03Hinge forward at the hips with a long, neutral spine.
  4. 04Lower until you feel the hamstrings lengthen.
  5. 05Squeeze the glutes to rise until the body is one straight line.
COACHING CUES
  1. 01Hinge from the hips, spine long.
  2. 02Rise with the glutes, not the lower back.
  3. 03Stop at a straight line, don't hyperextend.
COMMON MISTAKES
  1. 01Rounding and cranking the lower back at the top — finish at a neutral straight line.
  2. 02Setting the pad too high so it blocks the hinge — place it below the hip crease.
  3. 03Using momentum to swing up — control both directions.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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