Strength Training · Bodybuilding · Calisthenics
Back Extension
The back extension is a bodyweight exercise on a support bench that strengthens your lower back, glutes, and hamstrings as you bend at the hips and lift your torso.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Adjust the bench so the top of the support pad sits just below your hip crease.
- Secure your feet against the foot supports with your ankles under the retaining pads.
- Position your body face down with your torso in line with your legs.
- Cross your arms over your chest.
- Lower your torso by bending at your hips through a comfortable range.
- Lift your torso until it returns to a straight line with your legs.
Form cues
- Keep your belly gently braced.
- Keep your spine's natural curves.
- Breathe out as you rise.
Common mistakes
- Throwing your head backKeep your chin slightly tucked so your neck follows the line of your torso.
- Bouncing out of the bottomReverse direction smoothly without using momentum to start the lift.
- Bending your knees during the liftKeep a small, consistent bend in your knees rather than squatting against the bench.
Safety
Fatigue or arching past the top position can strain your lower back. Loose foot restraints or an unstable bench can let you slip.
- Check that the bench adjustments and retaining pads are locked before mounting.
- Use the handles for support when getting on or off the bench.
- End the set when you can no longer control your torso.
If you have ongoing back pain or a recent back injury, ask a physiotherapist or doctor whether this exercise is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Back Extension Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Start with bodyweight and finish each set with about two good repetitions left.