Why it matters
Strengthens hip and trunk extension through a comfortable range in the posterior chain.
Back Extension
Back Extension
Target muscles
Lower back
The spinal erectors stabilize the torso and resist unwanted spinal flexion under load.
Glutes
The glutes extend the hip and stabilize the pelvis and knee in lower-body movements.
Hamstrings
The hamstrings bend the knee, extend the hip and balance the work of the quadriceps.
Execution cues
- Move from the hips
- Keep the torso as one unit
- Stop at a straight body line
Common mistake
Hyperextending the lower back at the top.
Training prescription
- Equipment
- Gym equipment
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.