Back extension

Main muscles worked: Hamstrings, glutes, erector spinae

How to perform this exercise?

  • Lie down on the back extension bench and place your feet on the foot pads (toes pointing slightly out)
  • Adjust the upper pad to match your height (should be just around your hip) This allows greater ROM (Range of Motion)
  • Lower yourself as far down as possible, while still keeping your feet on the foot pads.
  • Use your hips to lift yourself up, and squeeze your glutes in the top position.
  • Keep the back in a neutral position and avoid overextending it.

Tip: Hold a weight close to your chest to add extra resistance.