Back extension
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Muscles worked
- High load
- Lower back
- Low load
- Glutes · Maximus and Hamstrings · Hip extension
Primary muscles
Secondary muscles
How to do it
Set the pad just below the hip crease and cross the arms over the chest. Lower under control, then extend back up and stop at neutral — a straight line from head to heels — without hyperextending. Adding a deliberate round-back variation targets the erectors, but only with light load; forcing extra range at the top is the way to irritate the lower back.
Form cues
- Round-back variation targets erectors
- Stop at neutral, do not hyperextend
Safety
Talk to a professional before this exercise if you have any of the following:
Lower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.