ProgreviaBack extensions
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How to do it
With the hips on the pad, lower the torso with a neutral spine and rise until the trunk lines up with the legs without going past; the glutes and hamstrings finish the movement. Don't hyperextend the lower back.
Muscles worked
Mainly lumbar. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.8 out of 2.2)
- Risk if technique breaks down
- Medium
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Hyperextending the lower back at the top of the movement instead of finishing in a neutral position.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Back extensions compares with other lower back exercises
The catalogue has 6 exercises with lower back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Back extensions is number 3.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 3 alternatives, such as 45° back extension machine, Reverse hyper on bench and Good mornings.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Back extensions | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| 45° back extension machine | machine | Moderate (0.9 out of 2.2) | Basic |
| Reverse hyper on bench | machine | Moderate (1 out of 2.2) | Needs coaching |
| Good mornings | barbell | High (1.6 out of 2.2) | Advanced |
Tension with the muscle stretched. Back extensions loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
Alternative exercises
More Hip hinge exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Back extensions based on your level, goal and available days.
Build your Lower back workout
Generate a full routine with the emphasis on Lower back and Back extensions among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Back extensions work?
Back extensions mainly works the lumbar muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Back extensions should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for lumbar to your level (about 10–20 sets per muscle per week).
Is Back extensions good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow lumbar.
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