Back Extension
Extend the hips and upper trunk under control to train the back of the body. Main target: lower back. Also working: glutes, hamstrings. Starting point: 3 × 12–20 repetitions.
Instructions
Setup
- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.
- For Back Extension, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Secure every pad or support and begin with a long neutral spine.
Execution
- Lift only to a straight body line or the machine stop, pause, then lower without collapsing.
Range, tempo and breathing
- Perform 3 × 12–20 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not throw the head back or overarch at the top. Use a smaller range and let hips and trunk rise together.
Regression and progression
- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.
- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your lower back is recovered.