Back extension
A compound exercise for the lower back and glutes, with help from the hamstrings. Equipment: flat bench.
Orbit
Drag to rotateMale
WorksLower backGlutesHamstrings
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Lie face down along a bench with hips at the edge and a partner or strap holding the legs, or use a hyperextension bench.
- Hinge at the hips
- Rise until the body is straight
- Don't over-arch
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all back extension alternatives.
More lower back exercises
Put the back extension in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever