lower back · Other · Beginner
Back Extension
The back extension is a hip hinge on a 45-degree bench. Round the upper back slightly and squeeze the glutes at the top, and it becomes one of the best glute isolation moves in the gym.
Why it's in a glute program: Bodyweight or light-load glute isolation through a full hinge.
How to do the back extension
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Form cues
- Pad just below the hip bones.
- Hinge at the hips, not the lower back.
- Squeeze the glutes at the top and stop when the body is straight.
Muscles worked
Primary: lower back. Movement pattern: hip hinge. Equipment: other.
Programs that use the back extension
In Glute Max this exercise appears in 3 of the coach-built programs, including Peach Overload — 5 Day, Shelf Builder — 5 Day, Shelf Factory — 6 Day. Every program shows the animated form guide above on the workout screen.
