Back Extension
A supported hip hinge on a 45-degree bench that trains the spinal erectors, glutes and hamstrings with no added load.
- Works
- Lower Back
- Also works
- Glutes, Hamstrings
- Equipment
- Bodyweight
How to
- 1Set the hip pad of a 45-degree back extension bench just below your pelvis.
- 2Step onto the platform and lock both ankles under the roller pad with your legs straight.
- 3Cross your arms over your chest, brace your abdominals, and align your head, spine and hips.
- 4Hinge at the hips and lower your torso until you feel the hamstrings lengthen.
- 5Squeeze the glutes and extend the hips until your body forms a straight line.
- 6Hold the top position briefly, lower under control, and repeat for the prescribed reps.
Common mistakes
- Arching well past a straight line at the top, which loads the lumbar spine instead of the hips.
- Setting the hip pad too high, which blocks hip flexion and pushes the movement into the lower back.
- Swinging through reps with momentum, which removes tension from the glutes and hamstrings.
- Throwing the head back or tucking the chin hard, which breaks the neutral line the exercise trains.