How to Do the Back Extension
The back extension has you hinge at the hips over a bench to strengthen your lower back, glutes and hamstrings. It suits lifters building posture and hip strength, and can be loaded with a plate or kept bodyweight.
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Muscles worked
Primary
- Lower Back
Secondary
- Glutes
- Hamstrings
How to do the Back Extension
- 1
Set the pad so it sits just below your hip bones and hook your ankles under the rollers.
- 2
Cross your arms over your chest or hold a plate at your chest.
- 3
Start with your body in a straight line from head to heels.
- 4
Hinge forward at your hips, lowering your torso with a flat back.
- 5
Stop when you feel a stretch in your hamstrings.
- 6
Squeeze your glutes to raise your torso back to a straight line.
- 7
Stop at neutral rather than leaning back past it.
Form cues to remember
- Hinge at the hips
- Squeeze glutes at the top
- Stop at a straight line
- Keep your neck neutral
Back Extension video tutorial
Common mistakes
Hyperextending at the top
Stop when your body forms a straight line from head to heels.
Rounding the back at the bottom
Hinge from your hips with a flat spine and a shorter range if needed.
Swinging with momentum
Lower for 2 seconds and lift smoothly without bouncing.
Pad set too high
Position the pad below your hip bones so your hips can bend freely.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60–90 seconds rest |
|---|---|
| Strength | 3–4 sets of 8–12 reps holding a weight plate |
| Endurance | 2–3 sets of 15–20 bodyweight reps |
Avoid arching hard at the top, which loads your lower back. Skip loaded versions if you have back pain and start with bodyweight.
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Back Extension FAQ
What does the back extension work?
It works your lower back, glutes and hamstrings. Where you feel it most depends on how rounded or flat your back stays.
Back extension vs deadlift?
Deadlifts are a heavy full-body lift; back extensions are a lighter, focused way to build back and hip strength. They work well together.
How do I make back extensions harder?
Hold a plate at your chest, slow the lowering phase or pause at the top. Add load only once bodyweight reps look clean.
