Back extension
A hip hinge on a back-extension bench that trains the glutes, hamstrings and lower back.
- Muscle group: Hamstrings
- Equipment: Machine
- Difficulty: Beginner
Also known as: Hyperextension, 45-degree back extension, Rygstræk, Rygbænk
How to do it
- Set the pad just below your hip bones and hook your heels under the foot rollers.
- Cross your arms over your chest and hinge at the hips to lower your torso with a flat back.
- Squeeze your glutes to rise until your body is in a straight line, not further.
Common mistakes
- Swinging up and over-arching the lower back at the top.
- Rounding the back at the bottom.
Alternatives
Watch a video demonstration on YouTube
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.