Back Extension
Position hips on the pad with feet secured, torso hanging down. Brace core and glutes, then raise torso until body forms a straight line; keep neck neutral. Lower with control. Builds lower-back strength and improves posture.
Muscles worked
Primary
Secondary
Equipment
BodyweightBack extension bench
How to do it
- Set the hip pad just below the hip crease and secure your feet.
- Cross the arms or hold a light plate against the chest.
- Lower the torso by hinging at the hips with a neutral spine.
- Stop when you feel a stretch through the hamstrings and glutes.
- Lift the torso until the body forms a straight line.
- Finish with glutes tight without arching the low back.
Watch for
- Low back rounding at the bottom.
- Overextending past a straight body line.
- Moving from the spine instead of the hips.
Breathing
Inhale as you lower, exhale as you lift to the straight line.
Tip
Move the pad lower if it blocks the hips from hinging freely.
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