Bench Back Extension

Lower back, GlutesBench

This is a classic movement to build back extensor and glute strength using a bench for support. It builds a strong core and improves neutral spine control. Perform each rep smoothly and under control.

How to do it

1Lie face down on the bench with your hips supported and your upper torso hanging off the edge.

2Secure your feet under a pad, with a partner, or against a sturdy support.

3Cross your arms over your chest and smoothly lower your upper body toward the floor.

4Exhale as you raise your torso back up until it forms a straight line with your hips, driving with your back and glutes.

5Inhale and lower back down under control to the starting position.

Common mistakes

Arching your lower back excessively at the top, putting dangerous pressure on your spinal discs.

Jerking your torso up from the bottom, which reduces muscle work and increases strain risk.

Throwing your head back, which strains the neck.

Breathing

Inhale as you lower your torso, exhale as you lift up.

Make it harder or easier

To make it easier, reduce your range of motion.

To make it harder, hug a small 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.