Back Extension
The back extension is a hip hinge exercise that primarily trains the erector spinae, with the glutes and hamstrings assisting. Equipment: machines and bodyweight. Suited to beginner lifters.
- Primary muscles
- Erector Spinae
- Secondary muscles
- glutes and hamstrings
- Muscle group
- back
- Equipment
- machines and bodyweight
- Movement pattern
- Hip Hinge
- Difficulty
- Beginner
- Also searched as
- back extensions, hyperextension, hyper extension
Complete back extension guides
- Proper formBack Extension: Proper Form, Step by StepStep-by-step, evidence-aware guide to back extension form: setup, execution cues, breathing, tempo, common mistakes with fixes, programming tips, and safety limits.
- Muscles workedBack Extension: Muscles Worked and Useful AlternativesClear, evidence-aware guide to which muscles back extensions train, where they fit in programming, and 3–4 practical alternatives with when to use each.
- Sets and repsHow Many Sets and Reps for the Back Extension?Clear, evidence-aware set/rep/frequency ranges for back extensions by goal (strength, hypertrophy, endurance), week-to-week progression, and when to add weight vs reps.
- Common mistakesThe Most Common Back Extension Mistakes (and How to Fix Them)Clear, evidence-aware guide to the top back-extension mistakes: why they happen, what they cost (lost gains or injury risk), and one concrete fix per mistake.
- At-home alternativesBack Extension Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the back extension using bodyweight, dumbbells, or bands, what each preserves and loses, and when to use a gym.
Related exercises
Train the same muscles or the same movement pattern.
Program the back extension without guessing
RepBro builds the plan around your equipment and recovery, then coaches you set by set — and calls you when you skip.
Try RepBro free