Which muscles does the back extension (weighted) work?

The back extension (weighted) 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 (weighted) in SweatByte?

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

Back Extension (Weighted): how to do it and muscles worked

The back extension (weighted) mainly works your lower back, with help from your glutes and hamstrings. You need a weight plate.

Muscles worked

Main

Lower back

Helping

How to do the back extension (weighted)

1
Position your hips on the pad of the bench and lock your heels under the rollers. Hold a weight plate against your chest with crossed arms, body straight.
2
Hinge forward at the hips, lowering your chest until you feel a good stretch in your hamstrings. Then raise your torso back up until your body forms a straight line.
3
Pause briefly at the top while squeezing your glutes, then lower again over 2 seconds. Breathe in on the way down and out on the way up.

Form tip: Keep the plate tight to your chest and your spine neutral; arching past straight at the top can strain your back.

Common questions

Which muscles does the back extension (weighted) work?: The back extension (weighted) mainly works your lower back. It also involves your glutes and hamstrings.
What equipment do I need for the back extension (weighted)?: You need a weight plate.
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 (weighted) in SweatByte?: Add it to a routine or a workout. Log the weight and 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.