Back Extension

The back extension is a bodyweight hinge exercise that strengthens the muscles along your spine, your glutes, and the backs of your thighs. It trains your lower back to stay stable while your hips move, which builds endurance for pulling, squatting, and daily bending.

Set up on a back-extension bench or glute-ham developer so your hips rest on the pad and your legs are anchored securely. Cross your arms over your chest, or place your hands behind your head or at your temples. Start with your body in a straight line from hips to head, holding a neutral spine.

Keeping your legs still, lower your torso by folding forward at the hips. Only go as far as you can control without rounding your lower back. Reverse the motion by squeezing your glutes and driving your hips into the pad until your body returns to a straight line.

Exhale as you come up and brace your midsection gently at the bottom. To make it easier, shorten the range or support your chest with your hands. To make it harder, extend your arms overhead or slow the tempo.

Fault: Rounding the lower back at the bottom. Fix: Stop the descent just before your spine starts to curl, and think about folding only at the hips.

Fault: Hyperextending the spine at the top. Fix: Finish each rep in a straight line from hips to head, squeezing your glutes without arching excessively.

Fault: Using a bouncing or jerky motion. Fix: Move smoothly through each rep, pausing briefly at the top and controlling the way down.