Back Extension - Bodyweight

Other types of Back Extension: Free Weight Machine Resistance Tube Stability Ball

  • With your feet hip width apart and knees slightly bent, place your hands on your hips.

  • Bend forward from the hips maintaining a neutral spine until you reach a 90 degree bend or when you feel your back start to round. Hold the flat back position for several seconds, then slowly return to standing upright.

  • None.

  • Back  Core 

  • Thighs 

  • Erector spinae, Semimembranosus, Biceps Femoris

  • TIP: Engage your abs and maintain an erect spine throughout the exercise.

Variations for Back Extension

  • Superman

    If you are comfortable on your stomach, this is a great exercise to stretch out your body and strengthen muscles that are often ignored.

  • One-arm Superman

    This is easier on your back than the regular Superman exercise since you are lifting one arm and the opposite leg. It works your back a bit differently than the Superman, so has its own benefits.

  • Modified Superman

    You can leave your head and hands on the floor and try to lift only your legs, or leave your legs on the floor and lift only your head.

  • Cat Curl And Stretch

    This back strengthener has a built-in stretch for your abs, back and neck.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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