Back Extension Machine
Muscles: Back, Glutes, Hamstrings
Set up the machine
- Back pad across the shoulder blades
- Feet flat on the footplate, thigh pad snug
- Start sitting upright with a light weight
Form tips
- Start upright with the back against the pad
- Push back by extending through the hips, back neutral
- Stop when the body leans slightly back — no further
- Return slowly to upright
Common mistakes
- Overarching the lower back at the end
- Letting the weight stack crash on the way back