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Back Extension Exercise

Updated: Sep 5, 2020

Here are some tips to help you get the most out of your glutes muscles during back extension exercise:

1)The chin should be inclined towards the chest and the spine should be completely arched to minimize the activity of the spinal erector and increase the activity of the glutes and hamstring muscles.

2)Before using a back extension machine, adjust the pad so that it’s just below your hip bone. This will allow you to get the full range of motion with forward and backward tilting.

3)If your feet are splayed out at 45 degrees, the target muscle becomes the glutes muscles. (More involved than hamstring).

4)You can use this exercise as a super-set with hip thrust or open leg lunges, etc. People who have back pain or injury, it is better to do the movement on the ground first and then with the Swiss ball. (Gradually increase the incline to strengthen their muscles) Professional athletes can challenge their muscles by adding weight to their body weight.


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