Back Extension

Target Muscle: Glutes

Back Extension Overview

This exercise strengthens your glutes, hamstrings, and lower back. It is important to note that the exercise is meant to focus on the glutes primarily. Overemphasizing the exercise on your back can result in spinal injuries.

The back extension machine is also known as a hyperextension bench. It allows you to correct your posture and get a full range of motion with every move. If you have just started with this exercise, it is always better to get a trainer to monitor and rectify your form.

You can also practice this exercise with weights or simply on the floor.

How to Do It

1. Set up the back extension machine. Your torso should be perpendicular to your legs at about 45 degrees angle. 
2. Starting in the hinged position, cross your arms over your chest and flex your glutes. 
3. Lift yourself up getting your body in a straight line.
4. Repeat for the desired number of reps.

Back Extension Tips

1. Keep your glutes activated. If you struggle to do that, pause the movement at the peak of your contraction.
2. You can either lift your body to get it in a straight line or arch it globally through the spine. Usually, people prefer the former over the latter.

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