Movement overview

The Back Extension exercise targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.

Step-by-step cues

1. Position yourself face down on a hyperextension bench with your hips aligned with the edge of the pad.
2. Secure your feet under the foot pads to maintain stability.
3. Cross your arms over your chest or place your hands behind your head.
4. Start with your body in a straight line from head to heels.
5. Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight.
6. Descend until you feel a slight stretch in your hamstrings or until your torso is approximately perpendicular to the floor.
7. Engage your lower back muscles and glutes to raise your torso back to the starting position.
8. Avoid hyperextending your back at the top of the movement.

Technical tips

• Maintain a neutral spine throughout the exercise to prevent injury.
• Control the movement speed; avoid using momentum to lift yourself.
• Focus on squeezing your glutes and lower back muscles during the ascent.
• Keep your neck in line with your spine to avoid strain.
• Adjust the bench height so that it supports your hips comfortably without restricting movement.
• Perform the exercise with slow, deliberate movements for maximum muscle engagement.
• If new to this exercise, start with fewer repetitions and gradually increase as you build strength.