Back Extension

TARGETS: Lower Back, Buttocks & Hamstrings

lower back extension illustration
  • Adjust the thigh plate until it allows you to bend to 90º.
  • Point your toes slightly outward.
  • Cross your arms in front and bend to 90º.
  • Lift up to plank position.
  • Return to start position.
  • Repeat until tired.

Adjust the thigh plate to the length that allows you to bend over 90 degrees at the waist. This adjustment can be done by lifting both thigh plate handles up and pushing the thigh plate in or out until the desired length is achieved.

Grip the handles while placing the bottom of your feet on the textured foot plate with your calves resting against the calf support plate. Point your toes slightly outward.

With your arms crossed in front, slowly bend at the waist and lower your upper body 90 degrees.

Slowly lift your upper body back to the plank position by contracting the muscles in your lower back, buttocks and hamstrings. Pause for three seconds.

Repeat exercise movement for as many reps as possible. 

Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. This includes the erector spinae, which supports the lower spine. Back extensions also work the muscles in your butt, hips, and shoulders.