Back Extension
The lower-back and glute builder — bulletproofs the spine most desk jobs neglect.
Lower Back, Glutes, HamstringsHyperextension BenchBeginner
Setup
- Hips on the pad, feet anchored, body straight.
- Cross arms on the chest or reach behind the head.
How To Do It
- Hinge down at the hips under control until you feel the hamstrings.
- Rise until the body is one straight line — no higher.
- Squeeze the glutes at the top.
Breathing
Inhale down, exhale up.
Common Mistakes
- Hyperextending past straight — stop at neutral, don't arch back.
- Yanking up with momentum — smooth and controlled.
Coach Sam's cue: Rise to a straight line, not a backbend.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.