Bodyweight Training

Back Extension exercise

The back extension strengthens the lower back, glutes, and hamstrings while promoting better posture and spinal stability. It’s a controlled bodyweight or weighted movement often performed on a hyperextension bench.

Back Extension exercise demonstration

How to perform Back Extension

  1. Adjust the hyperextension bench so that the top of the pad rests just below your hip bones.
  2. Position your feet securely under the footpads and cross your arms over your chest or place your hands behind your head.
  3. Start with your body in a straight line from head to heels, keeping your core tight.
  4. Slowly lower your upper body toward the floor by bending at the hips, maintaining a neutral spine.
  5. Go down until you feel a stretch in your hamstrings or your torso is about 90 degrees to the floor.
  6. Engage your glutes and lower back to raise your torso back up until it aligns with your lower body.
  7. Avoid hyperextending your back at the top; maintain control throughout the movement.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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