Back / Beginner / Compound (multi-joint)

Back Extension

A prone hip hinge on a hyperextension bench that builds the spinal erectors, glutes and hamstrings.

At a glance

Primary

Lower back (erectors), Glutes

Secondary

Hamstrings

Equipment

Bench

Movement pattern

Spinal extension, Hip extension, Hip hinge

Level

Beginner

Type

Back, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Set the bench so your hips rest on the pad and your ankles are secured under the foot rollers.
2. Cross your arms over your chest (or behind your head) with your body in a straight line.
3. Hinge at the hips and lower your torso toward the floor keeping your back flat.
4. Raise your torso back up until your body is in line with your legs; do not hyperextend.

Tips

• Move slowly and avoid swinging.
• Stop at a straight line rather than arching past it.

Common mistakes

• ✗ Swinging up past straight into a big arch.

  Why it hurts: Hyper-extending the lumbar spine at speed pinches the facet joints.

  ✓ Instead: Rise until the body forms a straight line and stop there.

• ✗ Pad set too high, at the waist.

  Why it hurts: The hips cannot hinge, so all the bending comes from the lower back.

  ✓ Instead: Set the pad just below the hip crease so you fold at the hips.

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