Back Extension
- Main muscle
- Back
- Also works
- Glutes, Hamstrings
- Difficulty
- Beginner
- Movement
- Hip hinge · Multi-joint
Equipment
- Back extension bench
How to do it
- Adjust the pad so its edge sits just below your hips, lie face down and hook your ankles under the foot pads.
- Cross your arms over your chest with your body in a straight line.
- Slowly bend forward at your hips while keeping your back straight.
- Raise your upper body back until it lines up with your legs, without arching past straight.
Beginner tip: Come up only to a straight line; no need to lean back further.