Back Extension gif

Back Extension

Lower back

Coach's Tips

It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.

How to

Starting Position

1. Lie face down on a back extension bench, with your feet secured underneath the footpads. 2. Place your hands either behind your head or across your chest, depending on your preference. 3. Keep your back flat and your core engaged.

Proper Form

1. Keeping your torso and legs stationary, slowly raise your upper body until it is in line with your lower body. 2. Hold for a moment at the top, then slowly lower your body back to the starting position. 3. Repeat for the desired number of reps.

Breathing Technique

1. Exhale as you raise your body, and inhale as you lower it. 2. Focus on exhaling fully and inhaling deeply.


1. Keep your back flat throughout the movement, and do not arch your back. 2. Do not swing your torso to complete the movement, use your back muscles instead. 3. If you experience any pain, stop the exercise and consult a doctor.

Curious about a Back workout plan that includes the Back Extension


Back Extension vs

Get Personalized Plans
& Detailed Guidance

Banner Image