Back Extension

Set up with your hips supported on the back extension pad and your feet firmly secured. Keep your gaze down and your neck long, then align your ribs over your pelvis to prevent overextending your lower back while using your glutes and spinal erectors together.

Extend your torso with your glutes and hamstrings instead of hinging only through your lower back. Raise your body as one unit and stop when you form a straight line. Going past that point puts extra stress on your lower back.

Hold briefly when your body is straight, then lower slowly. Do not completely release tension at the bottom; lower only as far as you can control so you can keep each rep stable with less stress on your back.

Feel your glutes and lower back working together to create steady tension. If you feel a sharp pain in your lower back, reduce the height and drive harder through your glutes.

Trying to lift as high as possible or throwing your head back increases lower-back compression and shifts the work away from your glutes. Using momentum or dropping at the bottom is also common, so prioritize control even if you need to shorten the range.

Exhale as you rise and inhale as you lower. Steady breathing keeps your torso from stiffening all at once and makes the lowering phase smoother.

Holding your position for 1 second when your body is straight is more effective than forcing extra height. Once that standard is solid, progress by moving your hands to your chest, behind your head, then adding weight.