At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Hinge |
| Primary muscle | Lower Back |
| Also works | Glutes, Hamstrings |
The movement, step by step.
- Secure the feet on a back-extension bench with the hip crease clear of the pad and arms across the chest.
- Fold at the hips and return only until the body forms a straight line.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Move at the hips while keeping the trunk controlled.
- Finish tall without leaning backward.
Common mistakes
- Rounding or overextending the lower back under load.
- Jerking out of the bottom position.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Back Extension | Exercise Demo — OriGym.
- How to Do Back Extensions — LIVESTRONG.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Back extension bench, Bodyweight - Back Extension, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.