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Back Extension

Also called: Hyperextension, 45-degree back extension

Secondary muscles: Multifidus

Joints / actions: Lumbar intervertebral joints (extension)

Plane: sagittal

Equipment: bodyweight

What it is

Lying face-down over a back extension bench with hips supported, lowering the torso forward and then raising it back to a straight line.

Purpose

Directly and safely strengthens the erector spinae and glutes through spinal/hip extension under control.

Starting position

Position the hips on the pad of a back extension bench with ankles secured, body straight from head to heel.

Step by step

Cross the arms over the chest or place hands lightly behind the head.
Lower the torso forward under control by bending at the hips, keeping the back flat (not rounding).
Raise back up to a straight line from head to heel — do not hyperextend (arch) past neutral at the top.

Breathing

Inhale as you lower; exhale as you raise.

Coaching cues

"Hinge at the hips, not the low back; stop level, don't arch past straight."

Common mistakes

Rounding the back at the bottom; snapping up with momentum; overarching (hyperextending) past a neutral spine at the top.

Easier regression

Reduce range of motion, or perform a bodyweight prone back extension on the floor instead of a bench.

Harder progression

Add a light weight held at the chest once bodyweight is controlled and pain-free.

Alternatives

Bird-dog, prone superman hold (lighter alternative).

Who may benefit

Beginners building low-back and glute strength and control before progressing to loaded hinges.

Who should modify or avoid it

Those with acute low back pain, or who feel pain (not just muscular effort) during the movement, should stop and seek guidance.

Why this exercise works

It isolates hip and spinal extension under control, directly loading the erector spinae and glutes without the technical demands of a loaded barbell hip hinge — a good building block toward deadlift-pattern lifts.

⚠ Safety note

Move slowly and stop at a straight body line at the top — do not add extra backward arch, which places unnecessary compressive force on the spine. Start with bodyweight only.

Sources

“The erector spinae produces extension of the vertebral column.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.4 Axial Muscles of the Abdominal Wall, and Thorax and the Deep Back

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19