Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Back Extension, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Erector spinae |
| Also | Gluteus maximus, Hamstrings |
Setup
Position the pad just below the hip bones so the hips can flex and extend freely.
How to do it well
- Set the pad at the hip crease
- Hinge from the hips, not the lower back
- Rise until the body forms a straight line
Common mistakes
- Hyperextending past neutral at the top
- Rounding and jerking out of the bottom
Free programs with Back Extension
- Bodyweight Upper / Lower (4 day)
- Deadlift Builder (4 day)
- Desk Worker Reset (3 day)
- First Strength: Upper / Lower (4 day)
- Strength Wave + Back-off Fives (4 day)
- First Percentage Program (3 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.