Target Muscle

    Lower Back

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    BackMachine

    Back Extension

    The back extension is a machine-based exercise targeting the muscles of the lower back (spine extensors), with secondary emphasis on the glutes and hamstrings. It is performed by sitting on a machine, securing the feet, and extending the back against resistance.

    Also Works

    GlutesHamstrings

    How to Perform

    1. 1

      Adjust the machine to fit your body size and range of motion.

    2. 2

      Sit on the machine with your back against the pad and your feet secured.

    3. 3

      Place your hands on the handles or grip bars.

    4. 4

      Engage your core and slowly lean forward, allowing your back to round slightly.

    5. 5

      Pause for a moment at the bottom position, feeling a stretch in your lower back.

    6. 6

      Using your back muscles, slowly raise your torso back to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Lower Back Exercises

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