A back extension on a machine that engages hamstrings, glutes, and lower back.
- +Targets posterior chain effectively
- +Adjustable resistance
- +Supports controlled movement
- –Can strain knees or hips if misaligned
- –Not widely available
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust pads so hips rest on the front pad; feet secure on the footplate/rollers
- Set knees slightly bent; body straight from head to heels; brace your core
- Start with torso lowered toward the floor, back neutral, chin tucked
- Drive heels into the rollers and squeeze glutes/hamstrings to lift your torso
- Raise until your body is in a straight line; avoid hyperextending the lower back
- Lower under control, keeping tension in hamstrings and glutes
- Breathe out on the way up, in on the way down; stop if your back arches or cramps