The B-stance Back Extension is a intermediate-friendly bodyweight strength exercise that targets the lower back, with the glutes and hamstrings working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLower Back
Secondary musclesGlutes, Hamstrings
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the B-stance Back Extension
Set the hip pad of a 45-degree back extension bench just below your pelvis.
Place one foot flat on the platform and stagger the other foot behind it so the front leg carries most of the load.
Cross your arms over your chest, brace your abdominals, and line up your head, spine and hips.
Hinge at the hips and lower your torso until you feel the hamstrings of the lead leg lengthen.
Drive the lead hip into the pad and extend until your body forms a straight line.
Pause at the top, lower with the same tempo, then repeat and switch the lead leg.
02 The payoff
Why it earns its spot
Trains hip extension one side at a time so left and right differences surface and can be corrected.
Builds isometric endurance in the spinal erectors without loading the spine with an external bar.
Needs only a back extension bench, so it programs the same way in small gyms and large facilities.
03 Don't do this
Common mistakes
Rounding the lower back on the descent, which moves load off the hips and onto passive spinal structures.
Arching well past a straight line at the top, which compresses the lumbar spine and adds no useful range.
Letting the trailing foot take an equal share of the load, which removes the unilateral bias entirely.
Rushing the lowering phase, which cuts time under tension for the glutes and hamstrings.
EGON Put it on record
Track it in EGON.
Log every set of the B-stance Back Extension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
