The back extension, also known as the hyperextension, is an isolation exercise that targets muscles in your back. Perform back extensions by positioning yourself on a back extension machine with your ankles against a leg pad and your upper back against a padded bar. While engaging your core and glutes, push against the padded bar and straighten your upper body until your shoulder blades are directly over your hips. 

For the back extension, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and reps based on your ability to maintain good technique throughout all sets and repetitions.

1. Position yourself on the back extension machine, and place your feet on the foot platform. The lower leg pad should be just above your ankles. The thigh pad should be just below your pelvis. Your legs should be hip-width apart, with your knees and ankles in a straight line. Your feet should be flat on the foot platform.
2. Engage your core. Your spine and pelvis should be in a neutral position. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
3. Place your arms across your chest or place your hands on the sides of your head without interlocking your fingers. Your setup should be comfortable and secure, allowing for optimal technique.
4. Bend from your hips to lower into the starting position.
5. Squeeze your glutes to begin to pull your upper body up by using your glutes and hamstrings.
6. Continue to pull your body up until your shoulders finish over your hips. 
7. Finish the movement by squeezing your glutes.
8. Pause for a second at the end of the movement.
9. Slowly lower back to the starting position while maintaining a neutral spine.
10. Repeat for the desired number of repetitions.
When practicing back extensions, consider the following tips:

1. __Move slowly__. Raise your upper body with a slow, controlled movement. Consider working with a personal trainer to perfect the movement pattern. 
2. __Start with a lighter weight__. When using a back extension machine, start with a lightweight setting. For bodyweight variations, only hold a kettlebell or dumbbell if you have developed your back strength with no equipment first.
3. __Avoid overextending__. Lifting your upper body too high and arching your back on the upper movement can increase the risk of lower back pain. If you experience any back pain during your back extension exercises, stop the workout immediately and seek medical advice from a licensed professional. 
Including back extension exercises in your workout routine can have several benefits. 

1. __Back extensions strengthen your back muscles__. The back extension exercise activates muscles throughout your back and posterior chain, including the lower back muscles and the erector spinae muscle group responsible for extending your lumbar spine. 
2. __Back extensions can improve your posture__. Along with your abdominal muscles, your back muscles are essential for maintaining good posture. Consider pairing back extensions with abdominal exercises like [sit-ups](https://www.masterclass.com/articles/sit-up-guide) and [planks](https://www.masterclass.com/articles/plank-guide) to activate your core muscles from both sides.
3. __Back extensions can help other exercises__. With proper form, back extensions can prepare your core, back, and hip flexors for challenging compound exercises, like [deadlifts](https://www.masterclass.com/articles/deadlift-guide) and pull-ups. 
4. __Back extensions are versatile__. For a bodyweight variation, lie face down on a back extension bench or Roman chair. With your feet secured, lower your upper body before lifting it again through a full range of motion, finishing each repetition when your back and legs form a straight line.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
When it comes to strengthening your back muscles, the back extension exercise is one of the best options to include in your strength training program. 


When it comes to strengthening your back muscles, the back extension exercise is one of the best options to include in your strength training program. 


Back Extension Guide: How to Do Machine Back Extensions

The back extension, also known as the hyperextension, is an isolation exercise that targets muscles in your back. Perform back extensions by positioning yourself on a back extension machine with your ankles against a leg pad and your upper back against a padded bar. While engaging your core and glutes, push against the padded bar and straighten your upper body until your shoulder blades are directly over your hips.

What Is a Back Extension? 

For the back extension, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and reps based on your ability to maintain good technique throughout all sets and repetitions.<ol class="mc-m-4"><li class="mc-my-4"> 1. Position yourself on the back extension machine, and place your feet on the foot platform. The lower leg pad should be just above your ankles. The thigh pad should be just below your pelvis. Your legs should be hip-width apart, with your knees and ankles in a straight line. Your feet should be flat on the foot platform. </li><li class="mc-my-4"> 2. Engage your core. Your spine and pelvis should be in a neutral position. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. </li><li class="mc-my-4"> 3. Place your arms across your chest or place your hands on the sides of your head without interlocking your fingers. Your setup should be comfortable and secure, allowing for optimal technique. </li><li class="mc-my-4"> 4. Bend from your hips to lower into the starting position. </li><li class="mc-my-4"> 5. Squeeze your glutes to begin to pull your upper body up by using your glutes and hamstrings. </li><li class="mc-my-4"> 6. Continue to pull your body up until your shoulders finish over your hips. </li><li class="mc-my-4"> 7. Finish the movement by squeezing your glutes. </li><li class="mc-my-4"> 8. Pause for a second at the end of the movement. </li><li class="mc-my-4"> 9. Slowly lower back to the starting position while maintaining a neutral spine. </li><li class="mc-my-4"> 10. Repeat for the desired number of repetitions. </li></ol>

How to Do a Back Extension With Proper Form 

When practicing back extensions, consider the following tips:<ol class="mc-m-4"><li class="mc-my-4"> 1. Move slowly. Raise your upper body with a slow, controlled movement. Consider working with a personal trainer to perfect the movement pattern. </li><li class="mc-my-4"> 2. Start with a lighter weight. When using a back extension machine, start with a lightweight setting. For bodyweight variations, only hold a kettlebell or dumbbell if you have developed your back strength with no equipment first. </li><li class="mc-my-4"> 3. Avoid overextending. Lifting your upper body too high and arching your back on the upper movement can increase the risk of lower back pain. If you experience any back pain during your back extension exercises, stop the workout immediately and seek medical advice from a licensed professional. </li></ol>

3 Tips for Mastering Back Extensions

Including back extension exercises in your workout routine can have several benefits. <ol class="mc-m-4"><li class="mc-my-4"> 1. Back extensions strengthen your back muscles. The back extension exercise activates muscles throughout your back and posterior chain, including the lower back muscles and the erector spinae muscle group responsible for extending your lumbar spine. </li><li class="mc-my-4"> 2. Back extensions can improve your posture. Along with your abdominal muscles, your back muscles are essential for maintaining good posture. Consider pairing back extensions with abdominal exercises like <a href='https://www.masterclass.com/articles/sit-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sit-up-guide","linkCopy":"sit-ups","category":null}'>sit-ups</a> and <a href='https://www.masterclass.com/articles/plank-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/plank-guide","linkCopy":"planks","category":null}'>planks</a> to activate your core muscles from both sides. </li><li class="mc-my-4"> 3. Back extensions can help other exercises. With proper form, back extensions can prepare your core, back, and hip flexors for challenging compound exercises, like <a href='https://www.masterclass.com/articles/deadlift-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/deadlift-guide","linkCopy":"deadlifts","category":null}'>deadlifts</a> and pull-ups. </li><li class="mc-my-4"> 4. Back extensions are versatile. For a bodyweight variation, lie face down on a back extension bench or Roman chair. With your feet secured, lower your upper body before lifting it again through a full range of motion, finishing each repetition when your back and legs form a straight line. </li></ol>

4 Benefits of Doing Back Extensions 

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

When it comes to strengthening your back muscles, the back extension exercise is one of the best options to include in your strength training program.