FormAtlas

Exercise reference

Back Extension.

Back Extension is a beginner exercise for back. It uses strength machine. Move from the hips while keeping the spine long and the load close.

Back Extension single-position exercise illustration
Single-position reference. This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: BackAlso: GlutesAlso: Hamstrings
Required equipment
Strength machine
Movement
Hinge
Level
Beginner

Before you start

Equipment and setup

The named strength machine, adjusted so its seat, pads, and pivot points fit your body.

General movement guidance

This page currently uses general hinge guidance. Check the exact setup and use qualified coaching when the movement is unfamiliar or complex.

Movement sequence

  1. Set the ribs over the pelvis and soften the knees.
  2. Push the hips back while the torso inclines forward as one piece.
  3. Squeeze the glutes to return to standing without overextending the low back.

Form cues

  • Hips move back
  • Spine stays long
  • Load stays close

Common mistakes

  • Squatting the hinge
  • Rounding hard through the low back

Scale it

Easier: Practice the hinge with bodyweight or a dowel first.

Harder: Increase load while keeping the hinge clean.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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