Bodyweight

Back Extension

Back Extension strengthens lower back muscles, improves posture, and reduces pain. This exercise promotes endurance, flexibility, and assists in rehab, prevention, and overall back stability. It involves bending forward and returning to a standing position.

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Back Extension instructions

Step-by-step instructions

Position yourself on a back extension machine with your pelvis against the pad and your feet securely on the platforms.

Cross your arms over your chest and look forward, maintaining a neutral spine.

Start by flexing at your hips and lowering your upper body towards the ground in a controlled manner.

Extend your torso back up until your body is in a straight line, avoiding hyperextension of your back.

Repeat the motion for the recommended number of reps.

Position yourself on a back extension machine with your pelvis against the pad and your feet securely on the platforms.

Cross your arms over your chest and look forward, maintaining a neutral spine.

Start by flexing at your hips and lowering your upper body towards the ground in a controlled manner.

Extend your torso back up until your body is in a straight line, avoiding hyperextension of your back.

Repeat the motion for the recommended number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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