Back · Lower back · Bodyweight
Back Extension
The back extension is done on a 45° or horizontal bench with the hips on a pad and the feet locked, lowering and raising the torso. It strengthens the lower back, glutes and hamstrings with little load on the spine, and it is a common accessory to the deadlift and squat.
How to
Bodyweight- 1 Hips on the pad, feet secured.
- 2 Lower the torso until you feel a hamstring stretch.
- 3 Raise back to a neutral spine, not beyond.
Tips
- Set the pad just below the hip bones so you can hinge freely.
- Hold a plate at the chest when bodyweight reps get easy.
- Squeeze the glutes at the top instead of arching the lower back.
Common mistakes
- Swinging up past neutral into a deep arch.
- Dropping fast into the bottom.
- Setting the pad so high that the hips cannot bend.
Muscles worked
Main
- Lower back (spinal erectors)
- Glutes
Also working
- Hamstrings
Breathing and bracing
Breathe in at the top, breathe out as you come back up, and keep the abs lightly braced.
Sets and reps
- Muscle size
- 3 sets of 10–15 reps, 1–2 min rest
- Progress
- Hold a plate at the chest and add weight when 15 reps get easy
- Where it fits
- After squats or deadlifts, or on a lighter day
Setup
- 1 Set the pad just below the hip bones so the hips can bend freely.
- 2 Lock the heels under the rollers.
- 3 Cross the arms over the chest, or hold a plate there for load.
- 4 Start with the body in a straight line.
Technique in detail
- Hinge at the hips and lower the torso until the hamstrings stretch.
- Keep the back flat to focus on the glutes and hamstrings, or let it round slightly to work the lower back.
- Raise the torso back to a straight line using the glutes.
- Stop at a straight line; do not arch past it.
- Move smoothly, without bouncing at the bottom.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is the back extension bad for the lower back?
No, when you stop at a straight line without over-arching. It is often used to build a stronger lower back.
45° or horizontal bench?
The 45° bench is easier and more common; the horizontal one is harder at the top.
Should I round my back?
Keep it flat for the glutes and hamstrings. A controlled round with a light load is a way to train the spinal erectors.
Log it in Volu(me)
Add Back Extension to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.