Why it matters

The Back Extension builds strength and size in your erector spinae. As a compound movement, it trains several muscles together and carries over to real-world strength and power.

How to do it

Set your position so your torso can move from a forward bend to a straight line with your body.
Set a flat back and brace your midsection before the first rep.
Raise your torso by extending your hips and lower back until your body forms a straight line.
Squeeze your glutes at the top without arching past a straight line.
Lower under control back to the start.

Coaching cues

Move by extending your hips and back, not by swinging.
Stop at a straight line — don’t arch past it.
Control the lowering phase on the way back down.
Brace your spine and lengthen through your back as you extend.
Own the full range of every rep before you add reps or make it harder.

Watch out for

Over-arching and hyperextending at the top.

Arching past a straight line loads your spine and adds nothing to the movement.

Instead Stop when your body reaches a straight line and hold briefly.
Using momentum to swing the torso up.

Swinging up uses momentum instead of your back and glutes.

Instead Raise under control by extending your hips and back.
Rounding the back on the way down instead of controlling it.

A rounded, uncontrolled lower puts your spine in a weak position under load.

Instead Lower under control and keep your back set.

The detail

Tempo: Raise with control and lower for about two counts.
Breathing: Exhale as you raise your torso, breathe in as you lower.
Range of motion: Move from a comfortable forward bend to a straight-line torso, without arching past it. Take the erector spinae through its full working range each rep.
If you are new to it: Start with bodyweight and a short range until you can control the movement.
Once it is easy: Add a pause at the top or a light load once you own the bodyweight movement.

Alternatives

Superman Hold Bodyweight · Substitute