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Back Extension exercise guide showing 3 movement steps using 45-degree back extension bench
Back Extension exercise guide showing 3 movement steps using 45-degree back extension bench
Back3 steps•5s movement guide

Back Extension exercise image and instructions

See how to do Back Extension in a clear 3-step exercise image with concise instructions. Focus: erector spinae and lower back using 45-degree back…

#back#bilateral#equipment#erectorspinae#glutes#hamstrings#hyperextensionbench#isolation#lowerback#proneorforwardsupportedonthedeclaredstation#repetition
Read the detailed Back Extension tutorial →

Short instructions

How to do Back Extension

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Secure the ankles, place the hips on the pad, cross the arms, and begin with the torso lowered.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and extend the hips and back until the body forms a straight line.

    Breathing: Exhale through the effort.

  3. 3

    Return under control

    Inhale and lower the torso under control without rounding abruptly.

    Breathing: Inhale through the controlled return.

Setup and safety note: Hips supported; ankles secured; torso moves from flexed to aligned, never hyperextended.

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