BACK · COMPOUND
Back Extension Hold
An isometric hold using a back-extension bench to train trunk and hip endurance.
Primary musclesLower back, Glutes
Secondary musclesHamstrings, Core
EquipmentBack extension bench
DifficultyBeginner · Isometric Hinge
How to perform
- Set yourself securely on the bench.
- Extend to a straight body position without overextending.
- Hold while breathing steadily and maintaining control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lower back 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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