Back Extension

Lower back, Glutes, HamstringsRoman Chair or Hyperextension Bench

A posterior chain builder done on a hyperextension bench. It targets the erector spinae, glutes, and hamstrings to build a strong, supportive lower back.

How to do it

1Adjust the pad height so the top edge sits just below your hip crease.

2Secure your ankles under the foot pads, extend your legs, and cross your arms over your chest.

3Keep a flat spine and lower your torso by hinging at the hips.

4Drive through your glutes and hamstrings to lift your torso back into a straight line with your legs.

5Pause for a second at the top while keeping a neutral arch in your lower back.

Common mistakes

Hyperextending your lower back at the top, putting unsafe pressure on your spinal discs.

Rounding your back as you lower, losing core engagement and increasing injury risk.

Using momentum and swinging instead of controlled muscular contraction.

Breathing

Inhale as you lower your torso down. Exhale as you drive back up to the starting position.

Make it harder or easier

To make it easier, keep your arms at your sides; to make it harder, hug a weight plate to your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.