Hinge · New to it
Back Extension
Hinging over a back extension bench and rising to a straight line, for the lower back, glutes and hamstrings.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- lower back, glutes; also hamstrings
- Kit
- Machine
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Set the pad just below your hip bones. Hook your heels under the rollers and cross your arms over your chest.
While you move
- Hinge at the hips, not the spine
- Lower until you feel the hamstrings
- Rise to a straight line
- Squeeze your glutes at the top
Avoid
- Arching past straight at the top
- Pad set too high, which blocks the hinge
- Swinging up fast
Take care if you have trouble with your lower back.