Seated Back Extension being performed with proper form

How to do a Seated Back Extension

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
2,359,595
Popularity Rank
73rd
Difficulty
Beginner
Lower Back Strength
98 mSCORE 2nd
Equipment Required
  • Photo of Back Extension Machine
    Back Extension Machine

Workouts with Seated Back Extension

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    None

    Instructions for Proper Form

    Seated 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.

    1. Sit upright in a back extension machine with your feet firmly on the footrests.
    2. Place the pad just below your shoulder blades and grab ahold the support handles with a neutral grip, palms in.
    3. Brace your core to keep your spine neutral as you extend your hips and lower the pad in a downward arc.
    4. Extend until your torso in alignment with your thighs before returning to the starting position.

    Weight & 1 Rep Max Calculator

    Average Seated Back Extension standards by male, female, 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
      8
      reps
      85
      lbs
      1 Rep Max
      105
      lbs
    • intermediate
      8
      reps
      105
      lbs
      135
      lbs
    • advanced
      8
      reps
      115
      lbs
      145
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Seated Back Extension

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    1. 1. Back Extensions

      Photo of Back Extensions being performed
      96.3 mSCORESWAPPED 14,872 TIMES

      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.

    2. 2. Incline Back Extension

      Photo of Incline Back Extension being performed
      90.5 mSCORESWAPPED 9,237 TIMES

      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.

    3. 3. Superman

      Photo of Superman being performed
      95.4 mSCORESWAPPED 5,940 TIMES

      A 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.

    4. 4. Stiff-Legged Barbell Good Morning

      Photo of Stiff-Legged Barbell Good Morning being performed
      91.7 mSCORESWAPPED 4,701 TIMES

      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.

    5. 5. Superman Hold

      Photo of Superman Hold being performed
      76.2 mSCORESWAPPED 4,109 TIMES

      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.

    6. 6. Alternating Superman

      Photo of Alternating Superman being performed
      92.2 mSCORESWAPPED 2,424 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

      Photo of Superman with Scaption being performed
      91.9 mSCORESWAPPED 2,232 TIMES

      A 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.

    8. 8. Rack Pulls

      Photo of Rack Pulls being performed
      89.1 mSCORESWAPPED 2,018 TIMES

      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. Reverse Hyperextension

      Photo of Reverse Hyperextension being performed
      50 mSCORESWAPPED 1,966 TIMES

      This compound exercise targets the lower back, glutes, and hamstrings by using the reverse hyper bench to lift the legs against gravity. The bench provides a range of motion that deeply engages the posterior chain, offering therapeutic benefits by decompressing the spine without axial load. This variation is superior for developing lower body power and improving spinal health, making it a favorite for strength and rehabilitation programs.

    10. 10. Stability Ball Back Extension

      Photo of Stability Ball Back Extension being performed
      74.3 mSCORESWAPPED 1,578 TIMES

      This 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.