The Back Extension is a beginner-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
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Back Extension
Set the hip pad of a 45-degree back extension bench just below your pelvis.
Step onto the platform and lock both ankles under the roller pad with your legs straight.
Cross your arms over your chest, brace your abdominals, and align your head, spine and hips.
Hinge at the hips and lower your torso until you feel the hamstrings lengthen.
Squeeze the glutes and extend the hips until your body forms a straight line.
Hold the top position briefly, lower under control, and repeat for the prescribed reps.
02 The payoff
Why it earns its spot
Strengthens hip extension and spinal erector endurance with no external load required.
Teaches the hinge pattern in a supported position before a barbell is introduced.
Scales with tempo, pause length or a held plate without changing the setup.
03 Don't do this
Common mistakes
Arching well past a straight line at the top, which loads the lumbar spine instead of the hips.
Setting the hip pad too high, which blocks hip flexion and pushes the movement into the lower back.
Swinging through reps with momentum, which removes tension from the glutes and hamstrings.
Throwing the head back or tucking the chin hard, which breaks the neutral line the exercise trains.
EGON Put it on record
Track it in EGON.
Log every set of the Back Extension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
