BACK · COMPOUND
Back Extension
A controlled hip-extension exercise performed on a back extension bench.
Primary musclesGlutes, Hamstrings
Secondary musclesLower back, Core
EquipmentBack extension bench
DifficultyBeginner · Hip Extension
How to perform
- Set the pad around the upper thighs and brace.
- Hinge forward from the hips while keeping the trunk controlled.
- Extend the hips to return to a straight body line.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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