Back Extension
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.
- Lower back / erectors 80%
- Glutes 50%
- Hamstrings 40%
Other ways to train this
-
Romanian Deadlift
-
Dumbbell Stiff-Leg Deadlift
-
Good Morning
-
Smith Machine RDL
-
Conventional Deadlift
-
Cable Pull-Through
-
Kettlebell Swing
-
Single-Leg Romanian Deadlift
-
Band Good Morning
-
Sumo Deadlift
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage