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hip extension
Back Extension
Search GoogleBack Extension is a beginner hip extension exercise using back extension bench. It primarily trains lower back and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lower back, glutes
- Secondary
- hamstrings
- Equipment
- back extension bench
- Mechanic
- compound
Setup
- — Prepare the back extension bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning back extension.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hinge over the pad and finish with the body in a straight line.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hip extension.
- — Hinge over the pad and finish with the body in a straight line.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo back extension
Regressions
- — Supported or reduced-range back extension