How to do a Seated Back Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Seated Back Extension
Back Extension Machine
Workouts with Seated Back Extension
Target muscles worked
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.
- Sit upright in a back extension machine with your feet firmly on the footrests.
- Place the pad just below your shoulder blades and grab ahold the support handles with a neutral grip, palms in.
- Brace your core to keep your spine neutral as you extend your hips and lower the pad in a downward arc.
- Extend until your torso in alignment with your thighs before returning to the starting position.
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Average Seated Back Extension standards by male, female, weight, age and height
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- beginner8reps85lbs1 Rep Max105lbs
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Alternative Exercises to Seated Back Extension
1. Back Extensions
96.3 mSCORESWAPPED 14,872 TIMESThis 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.
- Beginner
- Lower Back
- Glute Ham Raise Bench
2. Incline Back Extension
90.5 mSCORESWAPPED 9,237 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
3. Superman
95.4 mSCORESWAPPED 5,940 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
4. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 4,701 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 4,109 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 2,424 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 2,232 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 2,018 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. Reverse Hyperextension
50 mSCORESWAPPED 1,966 TIMESThis 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.
- Intermediate
- Lower Back
- Reverse Hyper Bench
10. Stability Ball Back Extension
74.3 mSCORESWAPPED 1,578 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