Back Extension (Machine)
The Back Extension Machine is a posterior chain exercise that strengthens the lower back, glutes, and hamstrings through a controlled hip hinge. It is an effective accessory movement for improving spinal stability, posture, and resistance to lower back injury.
Since the lower back is sensitive to accumulated fatigue, AI coaching is vital here to prevent overtraining. By analyzing your previous heavy lifting volume (like deadlifts) and recovery metrics such as HRV, the app can adjust your target reps and RPE to ensure you stimulate the muscles without straining the lumbar spine. It also tracks your strength curve over time to safely implement progressive overload.
Form Cues
- Position your hips exactly at the pad's pivot point or slightly forward of it.
- Maintain a neutral spine with your chin tucked throughout the movement.
- Hinge strictly at your hips to lower your torso.
- Squeeze your glutes firmly to initiate the upward movement.
- Control the descent for a steady two-second count.
- Don't hyperextend or arch your lower back excessively at the top.
- Don't allow your upper back to round forward as you descend.
- Don't use momentum or swing your body to get back up.
- Don't look up or crane your neck, which breaks spinal alignment.
- Don't position the pads too low on your thighs.
Common Mistakes
- Hyperextending the lumbar spine
- Rounding the upper back
- Using excessive momentum
- Incorrect pad positioning
- Cranning the neck upward
Muscles Worked
This exercise primarily targets the erector spinae, the muscles running along your spine that are critical for upright posture and spinal protection. It also heavily recruits the gluteus maximus and hamstrings to execute the hip extension, providing a complete posterior chain workout.
Primary
Secondary
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