Reps Only exercise

Back Extension form, muscles worked, and workout tracking

The back extension targets the erector spinae, glutes, and hamstrings. It is commonly used to strengthen the posterior chain, improve posture, and build lower back endurance through controlled spinal extension.

Back Extension illustration

How to do Back Extension

  1. 1Position your feet securely on the platform and adjust the pad so your hips rest comfortably just above the edge.
  2. 2Cross your arms over your chest or behind your head and maintain a neutral spine.
  3. 3Inhale and hinge at the hips, lowering your torso until you feel a gentle stretch in your hamstrings.
  4. 4Exhale and engage your glutes and lower back to lift your torso back to the starting position.
  5. 5Maintain a controlled tempo throughout, avoiding excessive arching at the top.

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Track Back Extension in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.