Which muscles does the back extension work?

The back extension mainly works your lower back. It also involves your glutes and hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the back extension in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Back Extension: how to do it and muscles worked

The back extension mainly works your lower back, with help from your glutes and hamstrings. You need bodyweight (no equipment).

Muscles worked

Main

Lower back

Helping

How to do the back extension

1
Set the pad on the back extension bench so it sits just below your hips, and hook your heels under the rollers. Cross your arms over your chest and start with your body in a straight line.
2
Lower your torso toward the floor by hinging at the hips, keeping your back flat. Then raise back up until your body forms a straight line from head to heels.
3
Squeeze your glutes at the top and stop there without arching further. Breathe in on the way down and out as you rise.

Form tip: Do not hyperextend your lower back at the top; stopping when your body is straight protects your spine.

Common questions

Which muscles does the back extension work?: The back extension mainly works your lower back. It also involves your glutes and hamstrings.
What equipment do I need for the back extension?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the back extension in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.