Exercise library
Back
Back Extension
No equipment needed
- Primary muscle
- Back
- Also works
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Hinge
- Role in a program
- Accessory
How to do it
Position your hips on the pad of a 45-degree bench with feet anchored. Lower your torso by hinging at the hips, then raise back up until your body forms a straight line, squeezing your lower back and glutes.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Conventional DeadliftBarbellHinge
- Deficit DeadliftBarbellHinge
- Seated Back Extension MachineMachineHinge
- Trap-Bar DeadliftBarbellHinge
- Chin-UpBodyweightVertical pull
- Close-Grip Pull-UpBodyweightVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: