How to do Back Extensions
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Back Extensions
Glute Ham Raise Bench
Workouts with Back Extensions
Target muscles worked
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.
- 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.
- Fold forward, and cross your arms in front of you, or place them on the back of your head.
- Engage your lower back, glutes and hamstrings to extend your back, and raise your torso.
- Hold this position for a moment once your torso is parallel to the floor.
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Back Extension is also known as:
- Back Hyperextension
- Glute Ham Raise
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.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternative Exercises to Back Extensions
1. Seated Back Extension
95.9 mSCORESWAPPED 40,800 TIMESSeated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.
- Beginner
- Lower Back
- Back Extension Machine
2. Superman
95.4 mSCORESWAPPED 17,286 TIMESA bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
- Beginner
- Lower Back
3. Incline Back Extension
90.5 mSCORESWAPPED 12,855 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
4. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 9,433 TIMESStiff-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.
- Beginner
- Lower Back
- Squat Rack
- Barbells
5. Superman Hold
76.2 mSCORESWAPPED 8,260 TIMESAn 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.
- Beginner
- Lower Back
6. Alternating Superman
92.2 mSCORESWAPPED 4,823 TIMESThis 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.
- Beginner
- Lower Back
7. Superman with Scaption
91.9 mSCORESWAPPED 4,155 TIMESA variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.
- Beginner
- Lower Back
8. Rack Pulls
89.1 mSCORESWAPPED 3,666 TIMESRack 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.
- Intermediate
- Lower Back
- Squat Rack
- Barbells
9. Stability Ball Back Extension
74.3 mSCORESWAPPED 3,567 TIMESThis exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.
- Beginner
- Lower Back
- Stability (Swiss) Ball
10. Cat Cow
4.3 mSCORESWAPPED 2,700 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
- Beginner
- Lower Back