BACK · COMPOUND
Back Extension
A controlled hip-extension exercise performed on a back extension bench.
Primary musclesGlutes, Hamstrings
Secondary musclesLower back, Core
EquipmentBack extension bench
DifficultyBeginner · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set the pad around the upper thighs and brace.
- Hinge forward from the hips while keeping the trunk controlled.
- Extend the hips to return to a straight body line.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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