How To Do A Back Extension

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The back extension is done on a 45-degree hyperextension bench. With your feet anchored and your hips on the pad, you hinge forward at the hips and then raise your torso until your body forms a straight line.

It strengthens the lower back muscles, glutes and hamstrings with very little equipment, and it is an easy exercise to scale.

How To Do A Back ExtensionSide view of a 45-degree back extension hinged down and raised to a straight line, lower back and glutes highlighted.1Start PositionPad just belowhip crease2Finish PositionRise to astraight lineSqueeze glutes,don’t overarchPrimary muscles: lower back, glutes, hamstringsWorkouts.org
Back Extension start and finish positions. The highlighted segments show the primary muscles.

Back Extension Quick Facts

Primary MusclesLower back (spinal erectors), glutes
Secondary MusclesHamstrings
Equipment45-degree hyperextension bench or back extension machine
LevelBeginner
Sets And Reps3 sets of 10-15 reps

How To Do A Back Extension

  1. Adjust the pad so it sits just below the crease of your hips.
  2. Lock your feet under the ankle pads and cross your arms over your chest.
  3. Start with your body in a straight line.
  4. Hinge forward at your hips, keeping your back flat, until you feel a stretch in your hamstrings.
  5. Squeeze your glutes and raise your torso until your body is straight again.
  6. Repeat without overarching at the top.

Back Extension Form Tips

  • Stop at a straight line. Going higher just arches the lower back.
  • Hold a weight plate against your chest to make it harder.
  • Round your upper back slightly and point your toes out to shift more work to the glutes.
  • Move with control in both directions.

Common Mistakes To Avoid

  • Overextending at the top. Leaning back past straight puts strain on the spine.
  • Pad set too high. It should sit below the hip crease so you can hinge.
  • Swinging up. Use controlled reps.
  • Rounding the back sharply. Keep a mostly flat back.

Muscles Worked

The spinal erectors along the lower back, the glutes and the hamstrings lift your torso. The emphasis shifts between them with small changes in back position and foot placement.

Back Extension Variations

  • Glute-Focused Back Extension: A rounded upper back and turned-out feet.
  • Weighted Back Extension: Holding a plate.
  • Floor Superman: A no-equipment version.
  • Bird Dog: A gentle back stability drill.
  • Romanian Deadlift: A heavier hip hinge.

How Many Sets And Reps Should You Do?

Start with 3 sets of 10-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Back Extensions At Home

Combination machines that offer both an ab crunch and a back extension station are a space-saving option for a home gym.

Train This At Home

Our Pick

Solitude Abdominal / Back Extension Machine

Combines an ab crunch and a back extension station in one machine.

Check Price At Force USA

Frequently Asked Questions

Are Back Extensions Good For Lower Back Pain?

They are often used to strengthen the lower back. If you have pain, follow the advice of a healthcare professional.

Do Back Extensions Work The Glutes?

Yes. Rounding the upper back slightly and pointing the toes out shifts more work to the glutes.

How Many Back Extensions Should You Do?

Three sets of 10-15 controlled reps is a good start.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.