Machine Back Extension
Strengthen your lower back and glutes with the Seated Back Extension. Improve posture and core stability with controlled movements.
The Machine Back Extension is a compound exercise that mainly works the lower back, with help from the glutes & hips and hamstrings. You'll need: hyperextension bench.
Required Equipment
Machine Back Extension Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Hamstrings
Machine Back Extension Variations and Alternatives
How to do the Machine Back Extension
Adjust the height of the pad on the lever machine so that the top of the pad is below your hip bone. You should be able to pivot at the hips without any restriction from the pad when you bend forward.
Stand with your feet flat, hip-width apart on the platform and secure your legs under the leg anchors.
Lean over the pad at the hips, keeping your back flat. This is your starting position.
Slowly lift your upper body by extending at the hips until you are in an upright position. Keep your back straight and avoid arching excessively.
Pause briefly at the top of the movement and squeeze your glutes.
Slowly return to the starting position by bending at the hips, again making sure to keep your back straight throughout the motion.
Repeat the motion for the desired number of repetitions and sets.
Ensure to maintain a controlled motion and avoid any jerking movements to protect your lower back. Adjust the weight according to your ability, allowing you to perform the exercise with proper form while still challenging your muscles.
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Machine Back Extension FAQs
What muscles does the Machine Back Extension work?
The Machine Back Extension mainly works the lower back, with help from the glutes & hips and hamstrings. The main muscles are the erector spinae.
What equipment do you need for the Machine Back Extension?
Hyperextension bench.
Is the Machine Back Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Machine Back Extension variations and alternatives?
Similar exercises include the 45-Degree Back Extension with Scapular Adduction, Barbell Zercher Back Extension, Lever Ab Swing and Lever Abdominal Leg Raise.
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