What muscles does the Back Extension work?

The Back Extension mainly works the lower back, glutes and hamstrings.

What equipment do you need for the Back Extension?

None: it is a bodyweight exercise.

How many sets and reps of the Back Extension?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Back Extension?

Cat-Cow, Childs Pose and Scorpion Stretch work the same main muscle.

Back Extension

On a hyperextension bench, hinge forward and extend to a neutral spine, squeezing the glutes at the top.

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Demo video from YouTube, played in its own player.

Muscles worked: Lower back, Glutes, Hamstrings
Equipment: Bodyweight
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the lower back, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Back Extension work?: The Back Extension mainly works the lower back, glutes and hamstrings.
What equipment do you need for the Back Extension?: None: it is a bodyweight exercise.
How many sets and reps of the Back Extension?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Back Extension?: Cat-Cow, Childs Pose and Scorpion Stretch work the same main muscle.

Program it for your clients

Coaches add the Back Extension to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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