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
1
Position yourself on a back extension machine with your pelvis against the pad and your feet securely on the platforms.
2
Cross your arms over your chest and look forward, maintaining a neutral spine.
3
Start by flexing at your hips and lowering your upper body towards the ground in a controlled manner.
4
Extend your torso back up until your body is in a straight line, avoiding hyperextension of your back.
5
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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