Back
Back extensión
A foundational movement for building lower back stability, erector strength, and posterior chain resilience.
How to perform.
Follow the sequence — setup is half the lift.
Position yourself in the back extension machine so the upper pads are just below your hip crease to allow for full range of motion.
Secure your ankles under the foot pads and maintain a neutral spine with your hands crossed over your chest or behind your head.
Slowly hinge forward at the hips, lowering your torso toward the floor until you feel a comfortable stretch in your hamstrings.
Engage your lower back and glutes to lift your torso back up until your body forms a straight line from head to heels.
Pause for a moment at the top of the movement without hyperextending your spine past the neutral point.
Repeat the movement for the desired number of repetitions using a slow and controlled tempo.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively at the top of the movement
- Using momentum or swinging the torso rather than controlled muscle contraction
- Setting the hip pads too high, which restricts hip flexion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.