Back extension focusing on spinal erectors with glute/hamstring assistance through hip extension.
- +Strengthens lower back and glutes
- +Controlled range and tempo
- +Useful for posterior-chain endurance
- –Hyperextending can irritate the lumbar spine
- –Hamstrings may cramp if you go too fast
This exercise targets:
–
Lower Back
–
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the machine so the pad sits on your upper thighs/hips and your feet are locked in
- Start with your body in a straight line from head to heels; brace your core
- Cross arms on your chest or hold the handles; keep your neck neutral
- Hinge at the hips and lower your torso under control (don’t round your lower back)
- Stop when you feel a strong stretch in hamstrings/glutes while staying braced
- Drive your hips into the pad and squeeze glutes to raise back to straight
- Finish tall without overextending; avoid leaning back past neutral
- Use smooth reps and moderate weight; stop if you feel sharp low-back pain
