Exercise Tutorial: Back Extension

Table of Contents

What Is the Back Extension

The back extension is an exercise that primarily targets the lower back with glute and hamstring activation as well. This exercise promotes overall strength and health of the posterior chain.

How to Do Back Extensions 

The back extension is easy to do. Here are four steps to guide you:

1. Position yourself face down, adjust the pad so that it sits on your thighs just below your hips.

2. Have your feet flat on the base and ankles against the support. Cross your arms over your chest.

3. Go down with control while engaging your core and keep your back straight and lower until you feel a strong stretch in your hamstrings. 

4. Lift your torso up by engaging your back muscles, glutes, and hamstrings.

Back Extensions Form 

1. Neutral back.

2. Brace your core.

3. Control the motion.

Back Extension Benefits 

The back extension is good for lower back health and strength. It requires the entire posterior chain to work in harmony and the core to tie everything together. Therefore, it is an excellent tool for conditioning. You may challenge yourself by holding weights to further strength your muscles. 

Back Extension Muscles Worked 

1. Erector Spinae

2. Glutes

3. Hamstrings

The Leg Press will primarily target the Quadriceps muscle group. As well, the Leg Press will engage the Hamstrings, Glutes, and even the Calves to a lesser extent.

Back Extension Alternative 

• Good Morning

• Superman

• Romanian Deadlift

• Bird Dog

• Hip Thrust

How to Do Back Extension at Home 

You can choose to use a stability ball or a bench to substitute the back extension machine. Place the ball on your thighs and hips with your feet secured with weights or a spotter. Lower your torso with control of your posterior muscles and return to neutral position.

Additionally, several exercises also target the relevant muscles, including the bird dog, glute bridge, superman, and good morning. 

How to Adjust Back Extension Machine

Adjust the foot pads so that your ankles and lower calves are firmly against them. Adjust the hip pads so that it is pressed up against your upper thighs just below your hip joint. 

Does the Back Extension Focus on Glutes?

The glutes are not the primary focus of the back extension because the exercise isolates the lower back muscles. However, the glutes are activated throughout the exercise. 

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