Back Extension

What you'll gain

• Strengthens hip extension and spinal erector endurance with no external load required.

• Teaches the hinge pattern in a supported position before a barbell is introduced.

• Scales with tempo, pause length or a held plate without changing the setup.

Step-by-Step Instructions

1. 1

   Set the hip pad of a 45-degree back extension bench just below your pelvis.

2. 2

   Step onto the platform and lock both ankles under the roller pad with your legs straight.

3. 3

   Cross your arms over your chest, brace your abdominals, and align your head, spine and hips.

4. 4

   Hinge at the hips and lower your torso until you feel the hamstrings lengthen.

5. 5

   Squeeze the glutes and extend the hips until your body forms a straight line.

6. 6

   Hold the top position briefly, lower under control, and repeat for the prescribed reps.

Common Mistakes

• Arching well past a straight line at the top, which loads the lumbar spine instead of the hips.

• Setting the hip pad too high, which blocks hip flexion and pushes the movement into the lower back.

• Swinging through reps with momentum, which removes tension from the glutes and hamstrings.

• Throwing the head back or tucking the chin hard, which breaks the neutral line the exercise trains.

About This Exercise

The back extension is performed on a 45-degree bench with the hip pad set just below the pelvis and both ankles locked under the roller. From that position the torso lowers by folding at the hips, then returns until the body forms one straight line from head to heels. The spine rounds as the torso lowers and straightens as it rises, while the glutes and hamstrings contribute to hip extension. Because the load is bodyweight and the range is bounded by the bench, it is an easy way to train the posterior chain. In a product catalog this clip covers a staple gym movement that almost every strength program touches. It works as a warm-up demo, as the entry rung on a hinge progression inside a workout builder, and as equipment onboarding content explaining what the 45-degree bench is actually for.

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