Hinge at the hips to raise and lower your torso, performing spinal and hip extension that primarily works the lower back (lumbar erectors).
How to do the Back Extension#
- Position your hips on the bench pad and secure your feet under the footplate so your upper body can move freely.
- If you want extra load, hold a weight against your chest or cradle it behind your shoulders.
- Maintain a neutral spine and initiate the movement from your hips as you lower your torso in a controlled manner.
- Extend through the lower back and hips to return the torso until it lines up with your legs, then repeat with control.
Muscles worked#
- Primary: Lower back
- Secondary: Glutes, Hamstrings
Common mistakes#
- Allowing the lower back to round during the descent.
- Using momentum or jerking the torso instead of controlled movement.
- Lifting beyond the straight alignment and hyperextending the spine.
- Placing a heavy load behind the neck and straining the cervical spine.
