CSGet the app

Back Extension

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Bodyweight
Type
Compound
  1. Back Extension, position 1 of 2Position 1 of 2
  2. Back Extension, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Set the pad so its top edge sits just below your hip bones, then hook your heels under the foot pads.
  2. Cross your arms over your chest and start with your body in a straight line.
  3. Hinge at the hips and lower your torso until you feel a stretch in your hamstrings.
  4. Raise your torso back up until your body forms a straight line again.
  5. Stop at that straight line; don't arch your lower back past it at the top.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Back Extension (Hyperextension) · Hyperextension · 45 Degree Back Extension · 45° Hyperextension · Prisoner Back Extension

All exercises →