Core · Lower back

Back extension

How to do back extensions on a 45° Roman chair: pad height, range without hyperextending, how to target glutes or back, and common mistakes.

Back extensions are done on a Roman chair (or 45° bench): with your hips on the pad and your ankles locked in, you lower your torso by bending at the hips and raise it back until it is in line with your legs. They strengthen the lower back, glutes and hamstrings with far more controlled loading than the deadlift.

Muscles worked

The spinal erectors hold and extend the back. The glutes and hamstrings extend the hips. Depending on how you do it, you can bias one group or the other.

How to do them

1. Adjust the pad so its edge sits just below your hip bones, leaving your torso free to bend.
2. Lock your ankles under the rollers and cross your arms over your chest.
3. Lower your torso by bending at the hips, back straight, until you feel the stretch in your hamstrings.
4. Rise by squeezing your glutes until your body is in a straight line.
5. Do not go past the straight line: arching your back at the top adds nothing and loads the lower back.

Glute or back focus

• Glutes: upper back slightly rounded, feet turned out, pushing your hips into the pad.
• Lower back: neutral spine throughout the range.

Common mistakes

• Hyperextending at the top, which compresses the lower back.
• Using momentum to come up.
• Pad set too high, which blocks hip movement.

Progression

Start with body weight for 12–15 reps. Then hold a plate against your chest.

Precautions

It loads the lower back and hip. Done well, it is often useful for strengthening the lower back, but if you have active back pain or a herniated disc, check with a professional first.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.