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Lower Back Extension Machine

The Lower Back Extension Machine is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 46%, gluteus maximus 17% and hamstrings (biceps femoris) 13%.

Level: BeginnerEquipment: MachineMulti-joint (compound)

How to do it

  1. Sit in the machine with the back pad across your upper back and the feet on the footplate.
  2. Fasten the thigh strap or set the thigh pad so the hips stay in place.
  3. Cross the arms over the chest and start with the torso leaning slightly forward.
  4. Push back against the pad by extending the back until the torso is upright or slightly behind vertical.
  5. Return slowly to the forward start.

Tips

  • Keep the movement smooth and stop just past upright.
  • Pick a load that you can move without jerking.

Common mistakes

  • Throwing the head and shoulders back to move the weight.
  • Leaning far past upright into an arch.
  • Letting the stack slam at the end of each rep.

Muscles worked by the Lower Back Extension Machine

  • Spinal erectors (lower back) Primary46%
  • Gluteus maximus Secondary17%
  • Hamstrings (biceps femoris) Secondary13%
  • Hamstrings (semitendinosus/-membranosus) Secondary13%
  • 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.

Seated back extension machines isolate the spine. 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.

Lower Back Extension Machine alternatives

Same equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Lower Back Extension Machine work?

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

Is the Lower Back Extension Machine good for beginners?

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

What is a good alternative to the Lower Back Extension Machine?

For example the Seated Back Extension Machine, Back Extension and GHD Back Extension. They train mostly the same muscles.

How do you make the Lower Back Extension Machine harder?

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

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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