Back · Isolation

Back Extension

A hyperextension-bench movement that strengthens the lower back and glutes.

MAIN MUSCLE
Erector spinae
ALSO WORKS
Glutes, Hamstrings
EQUIPMENT
GHD
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the pad just below the hips and lock your heels under the rollers.

  2. Cross the arms on the chest or hold a plate.

  3. Lower the torso by hinging at the hips with a neutral spine.

  4. Raise until the body forms a straight line, squeezing the glutes.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Back Extension work?

The main muscle is Erector spinae. It also works Glutes, Hamstrings.

How many reps should I do?

FORGE suggests 10-15 reps for Back Extension. The app adjusts sets and reps to your goal and level.

What can I do instead of Back Extension?

These train the same muscles: Good Morning, Romanian Deadlift, Conventional Deadlift.