Back Extension (Machine)

Sit in the machine and push the back pad rearward by extending your spine. Control the return; don't let the weight stack slam.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lower back

glutes (max)

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the machine so that the pad rests comfortably against your lower back.
- Position yourself on the machine with your feet flat on the footplate and your knees secured under the pads.
Step 2Position Your Body
- Sit up straight with your back against the pad, ensuring your spine is aligned.
- Engage your core muscles to stabilize your body throughout the movement.
Step 3Start Position
- Begin with your torso in a neutral position, not leaning forward or backward.
- Your arms should be crossed over your chest or resting on the machine's handles, depending on the design.
Step 4Perform the Extension
- Slowly bend at the hips to lower your torso towards the ground, maintaining a straight back.
- Lower until you feel a slight stretch in your lower back, but do not go too far.
Step 5Return to Start
- Engage your lower back muscles to raise your torso back to the starting position.
- Do this in a controlled manner, avoiding any jerking movements.
Step 6Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent throughout.
Step 7Finish the Exercise
- After completing your reps, carefully step off the machine.
- Make sure to adjust the machine back to its original settings if necessary.