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Exercise guide

Back Extension

An isolation movement targeting the lower back erector spinae on a hyperextension bench.

What this exercise works

Muscles
erector spinae · gluteus maximus · hamstrings
Goals
hypertrophy · rehabilitation
Equipment
No equipment
Category
Strength
Difficulty
beginner

Demonstration

Back Extension Step 1

Step 1

Back Extension Step 2

Step 2

How to perform the movement

  1. Lie face down on a hyperextension bench with hips at the pad edge.
  2. Lower your upper body toward the floor.
  3. Raise your torso back up until your body is straight.
  4. Repeat.

Technique cues and common mistakes

  • Keep movements controlled.
  • Do not hyperextend beyond neutral spine.

This is general movement information. It is not medical advice or an individual prescription.

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