Lower back exercise
Back Extension
Trunk extension on a 45° bench for lower back, glutes and hamstrings.
- Primary muscleLower back
- Also worksGlutes
- EquipmentBench and bodyweight
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Lower back
- Glutes
- Bench and bodyweight
How to do the Back Extension
4 steps, in the order you do them.
- Adjust the pad just below your hips, lock in your heels and cross your arms over your chest.
- With a neutral back, lower your torso by hinging at the hips.
- Come up squeezing your glutes and lower back until your body is in a straight line.
- Avoid hyperextending your back at the top; stop when your body is in a straight line.
Muscles worked
Common Back Extension mistakes
What goes wrong most often when you do the Back Extension, and how to fix it.
The pad sits over the abdomen and you can't bend at the hips.
Adjust the pad just below your hip bone so your torso can lower freely.
You go past the body line on the way up and your lower back arches.
Stop when your head, hips, and heels form a straight line.
You lower with a rounded back, like a reverse crunch.
Lower by hinging at the hips with a flat back and a neutral chin.
Alternatives to the Back Extension
They work the lower back with other equipment, including options for training at home.
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Frequently asked questions
What muscles does the Back Extension work?
The Back Extension works mainly the lower back. It also works the glutes and the hamstrings.