Lower back exercise
Weighted Back Extension
Controlled trunk extension for the posterior chain.
- Primary muscleLower back
- Also worksGlutes
- EquipmentOther
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Lower back
- Glutes
- Other
How to do the Weighted Back Extension
4 steps, in the order you do them.
- Grab the weight with a firm grip and set your feet and torso in a stable position.
- Extend your hips and torso until you're in a straight line, without overarching your back.
- Lower slowly, keeping your abs engaged.
- Repeat at a controlled pace without using momentum.
Muscles worked
Alternatives to the Weighted Back Extension
They work the lower back with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More lower back exercises
Knees-to-ChestLower back · Bodyweight
Machine Back ExtensionLower back · Machine
Alternating SupermanLower back · Bodyweight
Frequently asked questions
What muscles does the Weighted Back Extension work?
The Weighted Back Extension works mainly the lower back. It also works the glutes and the hamstrings.