Zirv Fitness
Strength exercise

Back Extension Machine

How to do it

  1. Sit in the back extension machine with your chest or upper back braced against the padded lever pad and your feet locked under the footrests.
  2. Set the resistance on the weight stack and grip the side handles for stability as you start in a forward-flexed position.
  3. Drive the lever pad backward by extending through the hips and lower back until your torso reaches an upright, straight-line position.
  4. Squeeze the glutes and lower back at the top of the movement without leaning back past a neutral spine.
  5. Return the lever slowly to the flexed starting position, resisting the weight stack rather than letting it snap forward.
  6. Common fault: avoid using a fast, jerking motion to move the lever or locking the knees to help drive the extension.

Muscles worked

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Lower Back exercises

Arch Body HoldAxle DeadliftBack Extension (Bodyweight)Band DeadliftBand Romanian DeadliftBarbell Stiff Leg Deadlift
Type
Strength
Equipment
Exercise Machine
Primary muscles
Lower Back, Gluteus Maximus
Measured in
Reps and weight