# Back Extension

> A hip hinge on a 45-degree bench that strengthens your lower back and glutes.

Page: https://fitnessie.app/exercises/back-extension/
Type: Bodyweight · Hinge
Demo video: https://fitnessie.app/demos/back-extension/7c2360b0f9c082b9.mp4

## How to do it

1. Set the pad just below your hip bones and lock your feet under the rollers.
2. Cross your arms over your chest and hold your body in one line from head to heels.
3. Hinge forward at the hips to lower your upper body under control.
4. Lift back up until your body forms a straight line, then lower again.

## Key cues

- Pad against the top of the thighs
- Arms crossed over the chest
- Hinge from the hips
- Stop at a straight line
- Slow and controlled

## Common mistakes

- Swinging up with momentum
- Arching past a straight line at the top
- Jerking the movement up or down

## Muscles worked

- Primary: Lower back and glutes
- Secondary: Hamstrings

## Equipment

Back extension bench.

## Variations

- [Back Extension (Machine)](https://fitnessie.app/exercises/machine-back-extension/)

## Programs that use it

- [5/3/1](https://fitnessie.app/programs/531/)
- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)
- [Texas Method](https://fitnessie.app/programs/texas-method/)

## References

- [StrengthLog: Back Extension](https://www.strengthlog.com/back-extension/)
- [Healthline: Back Extension Exercise](https://www.healthline.com/health/back-extension-exercise)