Back extensions...you're probably not doing them right!

I bet a lot of you have seen this piece of equipment before (or something similar).

It’s usually referred to as ‘back extension’ and is pretty commonplace in most gyms.  It looks simple enough to use too. Just hang off the pads and extend up and down right?

I’d say this is one of the most often misused pieces of equipment around.  Its name alone can set most people up to use it wrong.  When used correctly, the back extension works the hamstrings and glutes mostly.  The lower back muscles do assist the movement a little bit, but you should NOT feel it predominantly in your lower back.  I’d rather it be called the hip extension but I don’t have the authority to go around renaming exercises or equipment.

Here are some tips to help you correctly perform back extensions:

1. Set the pad low enough so that your pelvis can rotate forward.  If the pad is too high, all you’ll be doing is hyperextending your lower back (which is not good for your discs).   
   
   
2. You want to think about this exercise as more of a hip thrust as opposed back extension.  Like during dead-lifts, glute bridges, and kettlebell swings, think about thrusting/pushing your hips forward into the pads instead of pulling up with your lower back.
   
   
3. Squeeze your glutes hard at the top of the movement.
   
   
4. Stop the movement when your body is in a straight line!  There is no need to hyperextend (over-arch) your lower back at the end.  All that will do is risk possible injury to your lower back.
   
   

The back extension is great way to work the areas around the hips such as the hamstrings and glutes.  So if your goal is optimal hamstring and glute development, start doing back extensions the right way!  Improving your performance in the back extension will also help keep your lumbar spine (low back) healthy and decrease the chances of injury.  This is also a great assistance exercise for the deadlift.


Here is a short demonstration of myself performing the back extension:

Note how I am hinging at my hips and using my glutes and hamstrings to initiate the movement.  My upper back was rounded here, which is technically OK, but for the majority of individuals I wouldn’t recommend that posture.  I included this video just to give you a visual of what your hips/glutes should be doing.