Extend the hips and lumbar spine against the machine's resistance to work the lower back muscles. The movement straightens the torso from a hinged position at the hips.
How to do the Back Extension (Machine)#
- Set the machine weight and adjust the pad and footrest so the pad contacts your mid-back and your feet are locked in place.
- Begin from a forward-leaning position at the hips with a neutral spine.
- Drive your hips forward and extend the lower back until your torso is in line with your legs.
- Lower yourself slowly by hinging at the hips until you return to the starting angle.
- Repeat for the desired number of repetitions, keeping the motion controlled throughout.
Muscles worked#
- Primary: Lower back
- Secondary: Glutes, Hamstrings
