Machine Back Extension
Hinge forward against the pad and extend to a neutral spine, squeezing the glutes without hyperextending.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Lower back, Glutes, Hamstrings
- Equipment
- Machine
- 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 machine is taken or you want a change.
Questions
- What muscles does the Machine Back Extension work?
- The Machine Back Extension mainly works the lower back, glutes and hamstrings.
- What equipment do you need for the Machine Back Extension?
- A machine.
- How many sets and reps of the Machine 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 Machine Back Extension?
- Cat-Cow, Childs Pose and Scorpion Stretch work the same main muscle.
Program it for your clients
Coaches add the Machine 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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See your setup in four steps
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