How to do the Back Extension
Set the pad just below your hips and lock your feet in.
Cross your arms over your chest and lower your torso with a straight back.
Raise your torso by squeezing your glutes and lower back until your body forms a straight line.
Don't hyperextend at the top, and lower slowly.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The spinal erectors keep your back straight under load. Hinges, back extensions and good mornings make them strong; start light and own the position.
Alternatives
Same muscles, similar movement: swap in one of these if the Back Extension doesn’t suit your gym or your joints.
Train smarter
- How to strengthen lower back muscles safely in the gymHow to strengthen your lower back safely: bracing, hip hinges, back extensions and core work, a beginner-to-deadlift progression, and when to get help.
- Lower back pain after deadlifts: causes and what to doLower back pain after deadlifts or squats: common causes, when to see a professional, and how to keep training around it while it settles. Red flags included.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
