Back Extension

The back extension is an isolated exercise for your lower back muscles.


How to perform the back extension

  1. Lie, face down on the hyperextension bench, with your feet tucked under the footpads.
  2. Crossing your arms in front of your chest, ensure your body is in a straight line.
  3. Slowly bend forward as far as you can while keeping your back straight.
  4. Slowly return to the starting position.
  5. Repeat steps 3 & 4 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps. Use weights if needed.


Muscles Used

Primary Muscles
  • Erector Spinae (Lower Back)
Secondary Muscles

  • Gluteus Maximus (Butt)
  • Hamstrings
  • Adductor Magnus (Inner Thigh)

Stabilizer Muscles None of significance.