Lower backbodyweightMain Workout · 3 sets · 12-15 reps
Back Extensions
Hinge smoothly to parallel — squeeze glutes, don't hyperextend.
Muscles worked
Primary movers
Lower back
Assisting
GlutesHamstrings
Tracked signal
Hip angle
Reference range
170° → 137°
Reference tempo
~2.3s / rep
How to do it
- 1
Set your hips on the pad with ankles anchored.
- 2
Cross your arms or place hands behind your head.
- 3
Lower your torso with a long spine, then raise to a straight line.
- 4
Squeeze your glutes at the top — don't hyperextend.