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Back Extension

Hip and back extensions on a Roman chair: they strengthen your lower back, glutes and hamstrings with your bodyweight.

Also known as: hyperextensions, 45-degree back extension, Roman chair extension

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Movement

Muscles worked

Back Extension muscle map: lower back, glutes and hamstrings highlighted on the front and back of the body

How to do it

Set the bench so the top of the pad sits just below your hips.
Lock your ankles in and cross your arms over your chest.
Lower your torso by bending at the hips until your hamstrings stretch.
Rise by squeezing your glutes until your body forms a straight line.

Form cues

The movement comes from your hips, not from bending your spine.
Stop in a straight line; there's no need to go higher.
To add difficulty, hug a plate to your chest.

Common mistakes

Rising past a straight line: it overextends your lower back for no benefit.
Going fast and bouncing: control every rep.
Pad set too high: it blocks your hips and forces your spine to bend.

Sets and reps

3 sets of 10-20 reps with 60-90 seconds of rest. Add weight once 20 feels easy.

Variations

Same movement, different equipment. Pick based on what you have and what you want from back extensions.

Superman
Face down, lift your arms and legs together: no equipment.
Bodyweight · Beginner
How to do it
1. Lie face down with arms extended overhead.
2. Simultaneously lift your arms, chest, and legs off the floor.
3. Hold briefly at the top.
4. Lower under control.
Primary
Lower Back, Glutes
Secondary
Hamstrings
Locust pose
The yoga version, with arms by your sides and a held lift.
Bodyweight · Beginner
How to do it
1. Lie face down with the arms alongside the body and the forehead on the mat.
2. Lengthen the back of the neck and reach the fingertips towards the feet.
3. Lift the chest, arms and both legs off the floor at the same time.
4. Hold the lifted position for the prescribed time, keeping the gaze down.
5. Lower everything down together and rest.
Primary
Lower Back, Glutes
Secondary
Hamstrings, Rear Delts

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Do back extensions work glutes or lower back?

Both. Rounding your upper back slightly and driving with your hips shifts work to the glutes; a neutral spine emphasises the erectors.

Are they safe for your back?

Yes, with a controlled range and no overextension at the top. They're a classic for building a stronger lower back.

What if I don't have a bench?

You can do supermans on the floor or extensions over a stability ball.

What muscles do back extensions work?

They mainly work the lower back, with help from the glutes and the hamstrings.

Train with Nuvana

Add back extensions to your next workout

Log your sets and weights, and see how each muscle progresses in the app.