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How to do it
- Set the hip pad of a 45-degree back extension bench just below your pelvis.
- Step onto the platform and lock both ankles under the roller pad with your legs straight.
- Cross your arms over your chest, brace your abdominals, and align your head, spine and hips.
- Hinge at the hips and lower your torso until you feel the hamstrings lengthen.
- Squeeze the glutes and extend the hips until your body forms a straight line.
- Hold the top position briefly, lower under control, and repeat for the prescribed reps.
Common mistakes
- Arching well past a straight line at the top, which loads the lumbar spine instead of the hips.
- Setting the hip pad too high, which blocks hip flexion and pushes the movement into the lower back.
- Swinging through reps with momentum, which removes tension from the glutes and hamstrings.
- Throwing the head back or tucking the chin hard, which breaks the neutral line the exercise trains.
Muscles worked
- Primary
- Lower Back
- Secondary
- GlutesHamstrings
Good to know
- What muscles does the Back Extension work?
- Mainly the lower back. It also works the glutes and hamstrings.
- What equipment do you need for the Back Extension?
- None. It is a bodyweight exercise.
- Is the Back Extension good for beginners?
- GymVim rates it beginner.