Back Extensions  

Back extensions are a great exercise to develop the glutes, hamstrings, and Erector Spinae. It can be used for bodybuilding and as an assistance exercise for squats and deadlifts. It can help reduce injury risk by creating a stronger back and core. Muscles Trained

• Glutes
• Hamstring
• Erector Spinae

Back Extension

How to Do Back Extensions

1. Set the pad so that it’s below your pelvis/hip line.
2. Step onto the machine with your feet around shoulder-width apart and your upper thighs against the top pad.
3. Your upper body should be hanging off the edge of the machine.
4. Hinge at the hip, lower your upper body as low as you can go while keeping your lower back stable. There shouldn’t be any movement in your lower back. I like to think about pushing the hips back and up when lowering my upper body. Your hips can’t go back and up, but thinking about it helps with hinging at the hip and not your lower back. Think of it as a similar movement to an RDL (hinging at the hips while keeping a stable back)
5. Use your glutes and hamstrings, and push your hips into the pad to return yourself to the starting position. Be careful not to go higher than the starting position and overarch your back at the top.
6. If you need to add weight, grab the handle and use the same form that you did with just bodyweight

 Make sure to keep your movements slow and controlled, and don’t use momentum to swing your body up or down.

Common Mistakes

1. Having the pad too high. A lot of people put the pad too high, as if you’re new to the exercise; it might feel more stable at first. Having the pad too high makes it impossible to hinge at the hips and will force the movement to come from the lower back. Ideally, you don’t want movement through the spine when under load (there are exceptions, but these tend to be with light weights and aren’t suitable for everyone), as this can cause lower back issues.
2. Going too low. A bit like with Romanian Deadlifts, you should only go as low as you can while keeping your back in the same position. Remember that the erector spinae is strengthened isometrically, and the glutes and hamstrings are the prime movers.
3. Using momentum. The reps should be controlled. Using momentous takes the tension off the targeted muscles and increases the risk of injury to your back.
4. Lifting your neck as you come up. Tilting the head up can strain the neck. Keep it in a neutral position.