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Back Extension

The Back Extension is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 36%, gluteus maximus 25% and hamstrings (biceps femoris) 14%.

Also known as: 45 degree back extension

Level: BeginnerEquipment: MachineMulti-joint (compound)
Back Extension demonstration

How to do it

  1. Set the pad of a 45 degree back extension bench at the top of your thighs, just below the hip bones.
  2. Lock your heels under the ankle pads and cross the arms over the chest.
  3. Lower the torso slowly, letting the back round gently as you go down.
  4. Lift back up by extending the spine and hips until the body forms a straight line.
  5. Pause briefly at the top without arching past straight.

Tips

  • Move slowly and roll up through the back to feel the lower back muscles work.
  • Hold a plate against the chest once body weight becomes easy.

Common mistakes

  • Throwing the torso up with momentum.
  • Arching hard past a straight line at the top.
  • Letting the neck crane up to look forward.

Muscles worked by the Back Extension

  • Spinal erectors (lower back) Primary36%
  • Gluteus maximus Primary25%
  • Hamstrings (biceps femoris) Secondary14%
  • Hamstrings (semitendinosus/-membranosus) Secondary14%
  • Adductors Minor6%
  • Mid traps Stabilizer3%
  • Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.

Back Extension alternatives

Same equipment

Different equipment

No equipment

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Frequently asked questions

What muscles does the Back Extension work?

Mainly the spinal erectors (lower back) and gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Back Extension good for beginners?

Yes. The Back Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Back Extension?

For example the GHD Back Extension, Hyperextension and Weighted Hyperextension. They train mostly the same muscles.

How do you make the Back Extension harder?

Add weight or reps, or move on to the Weighted Hyperextension and Single Leg Hyperextension.

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