Beginner exercise
Back Extension Machine
Technique
How to perform Back Extension Machine
- Adjust the back‑extension machine so the hip pad is positioned just above your hips and the footplate allows your knees to bend comfortably at about 90 degrees.
- Sit with your lower back pressed firmly against the lumbar pad, hook your feet under the foot supports, and grasp the side handles.
- Keep your chest tall and core braced - this is your starting position.
- Inhale as you slowly hinge forward at the hips, allowing the back pad to guide the motion until your torso flexes slightly forward without rounding your spine or lifting your hips off the seat.
- Exhale as you contract your lower‑back and glute muscles to extend your spine, pressing the pad backward until your torso is just past upright while maintaining a neutral spine.
- Pause briefly at full extension, then return under control to the starting position without letting the weight stack touch down.
- Repeat for the prescribed repetitions.
GymDaze demonstration
Watch Back Extension Machine
Programming relevance
Muscles involved
Primary targets: Erector Spinae.
MuscleScoreRole