Back Extension Machine

GymDaze demonstration

Watch Back Extension Machine

Technique

How to perform Back Extension Machine

1. Adjust the machine's seat, back pad and foot supports to fit your seated position.
2. Place your feet firmly on the supports and hold the provided handles.
3. Brace your trunk and maintain the same neutral back shape throughout the repetition.
4. Hinge forward at your hips within the machine's available range without deliberately rounding your spine.
5. Extend at the hips to move your torso and the back pad toward upright, keeping your back stiff.
6. Stop without leaning into extra low-back extension, then return forward under control.
7. Repeat with the same hip-driven motion.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Erector Spinae.