Back Extension

Muscles Back Extension Works

Main muscleLower your torso, then extend through your back and hips until your body forms a straight line. The main muscle working is your erector spinae. It keeps your torso from collapsing forward and helps bring your upper body back up.

Supporting musclesYour glutes help extend your hips as you rise, and your hamstrings support the hip extension from the back of your thighs.

How it should feelAs you lift your torso, you should feel the muscles along your lower back tighten while your glutes and hamstrings support the movement. At the top, your body should feel straight, not overarched.

Signs you're offIf one spot in your lower back feels sharp, or if you throw your neck and shoulders back first, you are overusing your lower back. If you only feel your glutes and no tension along your back, you may not be controlling your torso well.

Remember thisDo not crank your lower back. Lift until your body is straight while squeezing your glutes lightly.

Muscles used

• Erector spinaelong muscles running along both sides of the spine
• Glutesthe large muscles that make up your butt
• Hamstringsback of the thigh from the glutes to behind the knee

Setting Up for Back Extension

Setup orderSet the pad at your thigh crease → Push the pin all the way in → Hook your ankles under the rear roller

• Thigh pad height

  Set it like thisSet the top of the pad just below your hip bones, at the crease where your thighs begin.

  How to checkMake sure the pad does not press into your stomach or sit above your hip bones.

• Foot support pad

  Set it like thisPlace both feet on the footplate and hook the backs of your ankles under the rear roller or pad.

  How to checkYour heels should not slip past the roller, and the backs of your ankles should be held by the pad.

• Adjustment pin

  Set it like thisAfter changing the pad height, push the adjustment pin all the way into the hole.

  How to checkOnly the pin handle should be visible, and the pad should not drop when you press down on it.

Watch out forAvoid starting with the pad too high on your stomach, the pin halfway out, or your ankles not secured under the roller.

Stance for Back Extension

Foot widthPlace your thighs on the pad and secure your feet on the footplate.

Where your weight goesYour thighs and feet should be secured to the machine without shifting.

Upper body positionPosition your body so your pelvis rests comfortably on the pad.

Why it mattersWhen your pelvis is in the right place, you can use your glutes and the back of your thighs instead of bending only from your lower back.

How to Grip for Back Extension

Grip typeDo not hold the machine handles; cross your hands in front of your chest.

Grip widthWhen crossing your hands, point your fingertips toward the front of the opposite shoulder.

The Key Point for Back Extension

Gently tighten your glutes, and raise your upper body only until your body forms a straight line while bending and extending your hip joints.

Think of it like thisThe feeling of lifting the upper body using the strength of the glutes

Before the fixMy lower back just feels stiff, and it arches backward when I come up.

After the fixThe buttocks, back of the thighs, and lower back become firm together.