Back
Back Extension
Adjust pad so hips rest just above edge. Anchor feet securely.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Erector Spinae
Secondary muscles
- Gluteus Maximus
- Hamstrings
- Core stabilizers
Target muscles
- back
How to perform
- 1
Adjust pad so hips rest just above edge.
- 2
Anchor feet securely.
- 3
Cross arms over chest or hold weight at chest.
- 4
Keep spine neutral.
- 5
Hinge at hips to lower torso.
- 6
Raise torso until aligned with legs.
- 7
Avoid hyperextending at top.
Safety & form
Train smart. Read these notes before adding heavy load.
