Back Extension

Start

Finish

similar: Reverse Hyperextension

How to do it

Set the pad just below the hip bones on a 45-degree bench, fold forward from the hips with a neutral spine, then squeeze the glutes and hamstrings to rise until the body forms one straight line.

Muscles worked

Primary: hamstrings · Also works: glutes, lower back

Equipment

Full gym

Common mistakes

• Arching past straight at the top, which turns a hamstring exercise into lumbar hyperextension
• Setting the pad too high so the hips cannot hinge and the lower back rounds instead
• Swinging up with momentum rather than driving with the glutes and hamstrings

Variations

• Hold a plate across the chest
• Round-back version deliberately targeting the erectors with light load

Can't do this one? Swap it for

• Reverse Hyperextension
• Glute Ham Raise
• Barbell Good Morning
• Dumbbell Romanian Deadlift

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Conventional Deadlifthamstrings
• Dumbbell Romanian Deadlifthamstrings
• Downward-Facing Doghamstrings
• Seated Forward Foldhamstrings
• Lying Leg Curlhamstrings
• Nordic Hamstring Curlhamstrings