Back Extension Machine
- Pro
- Beginner
- Gym
The back extension machine anchors your feet and hips while a pad rests across your upper back. Pressing back through the pad extends your torso and loads the lower back and glutes together. Both beginners and more advanced lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Lower back, Glutes
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with the pad against your upper back, feet planted.
- Cross your arms or hold the handles.
- Press back through the pad until your torso is extended.
- Return slowly without rounding your back.
Form cues
- Squeeze your glutes as you press back.
- Stop at a straight line, do not arch past it.
- Exhale as you extend your torso back.
Common mistakes
- Lower back rounds at the bottom of the rep. Stop the descent before your back starts to round.
- Torso arches too far past straight at the top. Stop the press at a straight line, not beyond.
- Momentum drives the rep instead of control. Press back slowly using your lower back and glutes.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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