Back extension: How to Do It, Muscles Worked

Step by step

Tuck your ankles in, hips on the pad, body straight.
Lower your chest slowly, keeping your back flat.
Squeeze your glutes to rise until your body is straight.

What you should feel

A gentle work in your lower back, glutes and back of the thighs. You should not feel a pinch in your lower back.

Common mistake

Arching too far at the top; stop when your body forms a straight line.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lower back Glutes

Helps

Hamstrings

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Superman holdLower back, Glutes

Rack pullLower back, Glutes, Upper back

Floor back extensionLower back, Glutes

Questions

What muscles does the back extension work?

Back extension mainly works your lower back and glutes. It also helps your hamstrings.

Can I do the back extension at home?

Not easily, it needs this: machines. At home, try instead: superman hold and floor back extension.

How many sets and reps of the back extension?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lower back

Back extension