Hinge · Coached in Recomp

Back extension

The back extension is a beginner hinge exercise for your hamstrings and glutes, using back extension bench.

Main muscles
Hamstrings, Glutes
Equipment
Back extension bench
Level
Beginner
Back extension, starting position
Start
Back extension, end position
Finish

Setup

Set the pad just below your hip bones and lock your heels under the rollers.

How to do it

  1. Cross your arms on your chest.
  2. Hinge down slowly until you feel the hamstrings stretch.
  3. Squeeze your glutes to come up until your body is in a straight line.

Coaching cues

  • Move from the hips, not by bending the spine.
  • Stop at a straight line; don't overarch.

Common mistakes

  • Swinging up fast.
  • Hyperextending at the top.

Make it easier or harder

EasierGlute bridge HarderRomanian deadlift

Alternatives to the back extension

Bodyweight squat Body weight Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells