Description:
The Weighted Back Extension is a posterior chain exercise that strengthens the lower back. Back extensions train the lower back and posterior chain. Hinge from the hips and avoid overextending at the top.
Benefits:
- Builds lower back strength and endurance.
- Develops the glutes and hamstrings.
- Supports deadlifts, squats, and posture.
- Helps protect the spine under load.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Erector Spinae
Secondary Muscles
- Gluteus Maximus
- Hamstrings
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Set up in the back extension with your hips on the pad and feet anchored.
- Hinge at the hips to lower your torso with your back flat.
- Raise back up until your body is in a straight line.
- Squeeze your glutes and lower back at the top.
- Repeat for the desired reps.
Common Mistakes:
- Rounding the lower back under load.
- Overextending hard at the top.
- Using momentum.
- Going too heavy at the expense of form.
Variations:
- 45 Degree Back Extension
- Barbell Good Morning
- Reverse Hyperextension
- Superman
Safety Tips:
- Keep the back flat and hinge from the hips.
- Avoid overextending at the top.
- Use a controlled range and weight.
- Stop if you feel sharp lower back pain.
Additional Information:
Back extensions train the lower back and posterior chain. Hinge from the hips and avoid overextending at the top.
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