Duration required
Focus Area required
 s rest

Back Extension

Key Points:

  • Adjust so the end of the pad is at the top of your quads but below the hips.
  • With your arms crossed over your chest hinge from the hips over the padding.
  • Hinge until hamstrings feel stretched, then slowly return to a straight spinal position.

Common Mistakes:

  • Hyperextending your back past a straight spine.
  • Using momentum to drop yourself down or swing up.
  • Positioning the padding to high so you can't hinge over.

Where you should 'feel it':

Primary Muscles:
Lower Back, Glutes, Hamstrings
Secondary Muscles:
Muscle diagram with the following muscles highlighted Lower Back, Glutes, Hamstrings, Abs

Similar Exercises

Start by adjusting the foot padding so that end of the padding is in line with the top of your quads, below the hips. Place your feet into the foot stands and rest your thighs against the padding.

With a straight neutral spine and your arms crossed over your chest. Bend forward slowly from the hips and lower yourself down towards the floor. Once you feel your back beginning to round, straighten your body in a controlled manner by tensing your lower back to return to the starting position. Keep your core engaged throughout to keep your body stable and back straight. Repeat for the desired amount of repetitions.

Avoid hyperextending the back at the top of the movement or using excessive momentum

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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