Back extension hold

A compound exercise for the lower back, with help from the glutes, hamstrings. Equipment: flat bench.

Orbit

Drag to rotate

WorksLower backGlutesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: On a back extension bench, rise until the body is straight.
Hold the line, squeezing the glutes
Lower slowly when done

Muscles worked

Back extension hold: 3D figure mid-rep with the lower back highlighted

Lower back · main
Glutes
Hamstrings

Equipment

Flat bench

Alternatives

Exercises that train the same main muscles. See all back extension hold alternatives.

Back extensionFlat bench
Band good morningResistance bands
Bench reverse hyperFlat bench
Good morningBarbell and Squat rack
Kettlebell good morningKettlebells
Seated good morningBarbell, Squat rack and Flat bench

More lower back exercises

DeadliftBarbell
Superman holdNo equipment
Bird dogNo equipment
Lying back holdNo equipment
Weighted back extensionFlat bench and Dumbbells
Smith machine good morningSmith machine

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