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Back Extension (Bodyweight)

The bodyweight back extension targets the lower back, glutes, and hamstrings. By extending the spine while lying face down or on a hyperextension bench, it strengthens the lower back muscles and improves posture and spinal stability. This exercise is excellent for building core strength and preventing lower back injuries.

Primary Muscle Group
Type of Weight

Back

Bodyweight

1. Setup: Position yourself face down on a back extension bench, securing your feet under the footpads.
2. Grip: Cross your arms over your chest or place your hands behind your head.
3. Starting Position: Align your body so that your hips are at the edge of the pad and your torso is hanging straight down. Engage your core and keep your back straight.
4. Execution: Lift your torso by extending your back until your body forms a straight line from your head to your heels. Squeeze your glutes and lower back muscles at the top.
5. Return: Slowly lower your torso back to the starting position. Repeat for the desired number of reps.

Diagram of the muscles activated:

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