Lower Back exercise

Back Extension

How to do the Back Extension with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Bend slowly at the waist until the upper body is at 90 degrees to the lower body. Avoid arching your low back and squeeze your glutes at the top. Extend to the starting position and stretch upward just slightly so that the back is in hyperextension.
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Illustration showing the Back Extension
Targets

Muscles worked

Lower Back muscle Lower Back Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary
Gear

Equipment

Back extension bench Back extension bench
Technique

How to do the Back Extension

  1. 1 Bend slowly at the waist until the upper body is at 90 degrees to the lower body.
  2. 2 Avoid arching your low back and squeeze your glutes at the top.
  3. 3 Extend to the starting position and stretch upward just slightly so that the back is in hyperextension.