Back · Bodyweight

Back Extension

Back Extension — Start · torso folded down over the padBack Extension — Finish · torso raised in line with the legsStart · torso folded down over the pad
Working hardestAssisting

Before your first rep

  • Set the hip pad just below your hip bones so you can bend freely at the hip.
  • Ankles locked in, body straight before you start.

The movement

  1. 1Set your hips on the pad with your ankles secured and your body straight.
  2. 2Bend forward at the hips, keeping your back flat.
  3. 3Rise until your body is straight again — no further.

Watch out for

Stop at straight. Arching back past that under load is what makes people sore rather than stronger.

0/3

Start here

First time doing this

3 sets·12-15 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Reps
Added weightoptional
lb
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