Trunk Extension
Strengthen your back with Trunk Extensions! Improve posture and flexibility. Do it safely!
The Trunk Extension is a compound exercise that mainly works the lower back, with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Trunk Extension Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Hamstrings; Glutes (gluteus maximus)
Trunk Extension Variations and Alternatives
How to do the Trunk Extension
Start by standing up straight with your feet shoulder-width apart.
Position your knees slightly bent, and your hands can be placed on your hips, behind your head, or stretched out for balance.
Lower your torso slowly, beginning to bend forward at the hips, keeping your back straight and your head in line with your spine until you feel a stretch in your hamstrings, but be sure not to round your back.
Pause for a moment when you reach your maximum comfortable forward bend.
Raise your torso back up to the starting position, focusing on using your lower back muscles to pull yourself up.
Repeat for the desired number of repetitions and sets.
Control the movements and avoid any jerky motions. Use your back muscles to perform the extension rather than relying on momentum. If you experience any pain, especially in the lower back, stop the exercise and consult a professional.
---
Trunk Extension FAQs
What muscles does the Trunk Extension work?
The Trunk Extension mainly works the lower back, with help from the hamstrings and glutes & hips. The main muscles are the erector spinae.
What equipment do you need for the Trunk Extension?
None. The Trunk Extension is a bodyweight exercise, so you can do it anywhere.
Is the Trunk Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Trunk Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Trunk Extension variations and alternatives?
Similar exercises include the 45-Degree Twisting Hyperextension, Exercise Ball Back Extension, Barbell Zercher Back Extension and Bent-Over Back Scapular Extension Adduction.
Training calculators
Work out the numbers behind your training before your next session.