Back extension
Log this in the trackerAlso known as: Hyperextension
A posterior-chain movement for the lower-back muscles, glutes and hamstrings.
What it is
An exercise performed on a bench or roman chair where you hinge at the hips and extend back up, training the spinal erectors along with the glutes and hamstrings. It strengthens the often-neglected posterior side of the trunk.
Muscles worked
Primary: Spinal erectors. Secondary: Glutes, Hamstrings.
How to perform it
- Set up on the bench with your hips supported at the pad and feet anchored.
- Cross your arms or hold a light weight at your chest, body straight.
- Hinge down at the hips under control, keeping the spine neutral.
- Extend back up until your body is in a straight line, squeezing the glutes, without over-arching past straight.
Common form faults
- Over-extending and cranking the back past a straight line at the top. Stop when the body is straight; there's no benefit to hyper-arching the spine under load.
- Rounding the spine to reach lower. Keep a neutral spine and hinge from the hips; reduce the range if the back rounds.
Programming
Strengthens the spinal erectors, glutes and hamstrings and supports bigger hinge lifts. Usually 10 to 15 reps; add light load at the chest before chasing heavy weight, and keep the top position neutral.
Plan your training
Variations & substitutions
Frequently asked questions
- Are back extensions safe for the lower back?
- Done with a neutral spine and stopping at a straight-body position (not cranking into hyperextension), they're a productive way to strengthen the lower back and posterior chain. Avoid yanking into an over-arched top position under load.
- Do they work the glutes or the lower back?
- Both, and you can bias one: rounding the upper back slightly and thinking 'hips' emphasises the glutes and hamstrings, while staying rigid emphasises the spinal erectors. Foot and torso position shift the balance.