How to do Back Extensions

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Back Extensions

Sets Logged
3,608,448
Popularity Rank
58th
Difficulty
Beginner
Lower Back Strength
96 mSCORE 3rd
Equipment Required
  • Photo of Glute Ham Raise Bench
    Glute Ham Raise Bench

Target muscles worked

Primary Muscles
Lower Back
Secondary Muscles
Hamstrings, Glutes

Instructions for Proper Form

This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

  1. Secure yourself to the machine by lying face down with your thighs on the forward pad, just below your hips, and your calves underneath the rear pads.
  2. Fold forward, and cross your arms in front of you, or place them on the back of your head.
  3. Engage your lower back, glutes and hamstrings to extend your back, and raise your torso.
  4. Hold this position for a moment once your torso is parallel to the floor.

Sets & Reps Calculator

Average Back Extensions standards by male, female, gender, weight, age and height

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    8
    reps
    10
    reps

Enter your stats to calculate your Sets & Reps

How is this calculated?

Alternative Exercises to Back Extensions

Filter By

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  2. 2. Superman

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  3. 3. Incline Back Extension

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    This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

  4. 4. Superman Hold

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    An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

  5. 5. Stiff-Legged Barbell Good Morning

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    Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

  6. 6. Alternating Superman

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    92.2 mSCORESWAPPED 7,245 TIMES

    This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

  7. 7. Superman with Scaption

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  8. 8. Rack Pulls

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    Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.

  9. 9. Stability Ball Back Extension

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  10. 10. Stability Ball Hyperextension

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    This exercise is very similar to a Stability Ball Back Extension. Like the back extension, this exercise primarily targets the muscles in your lower back. The use of a stability ball helps to add instability to the movement. This is a great exercise for improving lower back strength and core stability.