How to Do a Back Extensions

  1. Lie face down on a back extension bench, with your hips positioned at the edge and your feet secured.
  2. Cross your arms over your chest or place your hands behind your head and slowly lift your upper body by extending your lower back until your torso is in line with your legs
  3. Hold briefly, then lower back down with control.

Muscles Affected


Primary muscles:Erector spinae (lower back)

Secondary muscles:Biceps, shoulders, upper back

Equipment:Back extension bench (or stability ball as alternative)

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your neck neutral and avoid hyperextending your back. Exhale as you lift your torso. Inhale as you lower back down.


Sets And Reps

Do 3 sets of 8–12 reps.

Benefits of Back Extensions

  1. Strengthens the lower back muscles, helping to reduce risk of injury.
  2. Improves posture and core stability.