Core · Machines & free weights

Back extensions

espalda baja, glutes · Level Beginner · Back machine

CoreMachines & free weightsBeginner

3 × 12-15  ·  Equipment: Back machine

Muscle groups: Back · Legs & glutes

Muscles worked

Front
Back
Primary Secondary Not worked

How to do back extensions

  1. Place thighs on the pad and ankles under the supports.
  2. Cross your arms or hold them at your chest.
  3. Lower your torso keeping a straight back.
  4. Rise squeezing glutes and hamstrings without overextending.

Mistakes to avoid

  • Don't overarch your lower back at the top.
  • Avoid momentum; keep it controlled.
  • Don't hold weight until your technique is solid.

Progression

  • Add a 2-second pause at the top. When comfortable, hold a plate at your chest and increase load gradually.

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