Back Extension

Back Extension trains 3 of the 18 muscle groups Full Coverage tracks: Lower back / erectors 80%, Glutes 50%, Hamstrings 40%.

Reference only Level: Beginner Bench

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

How to do it

Lie face down on a flat bench with your hips at the edge and your legs out behind you.
Have a partner hold your ankles, or hook your feet under something solid.
Fold down at the hips until your torso hangs toward the floor.
Raise up until your body is in a straight line - no higher.
Arching past straight puts all the load on your lower spine.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Romanian Deadlift, it loads Hamstrings 50 points lower, Forearms 30 points lower, Mid-back / traps 15 points lower. It needs Bench where the other uses Barbell. Compared with the Back Extension (45°), it loads every muscle to the same degree.