Machine Back Extension
MachineStrength
The Machine Back Extension is a strength exercise performed on a dedicated machine where you sit or kneel and hinge at the hips to extend your torso backward against resistance. Its primary purpose is to build posterior chain power, targeting the glutes as the main muscles worked while secondarily engaging the lower back. It's ideal for beginners to advanced lifters seeking safe, controlled glute and back development without free weights.
How to Perform Machine Back Extension
- 1Adjust the machine's foot platform and back pad to align with your hips; set the weight to a moderate load for your fitness level.
- 2Sit facing the machine with your lower back firmly against the pad, feet flat on the platform hip-width apart, and secure your feet under the rollers.
- 3Position your hips at the bottom edge of the pad so they can flex freely; grasp the handles lightly for stability.
- 4Engage your core and maintain a neutral spine; inhale deeply to prepare.
- 5Exhale as you hinge at the hips and extend your torso backward until your body is in a straight line from head to knees (avoid hyperextending).
- 6Pause briefly at the top, squeezing your glutes, then inhale as you slowly lower your torso forward to the starting position.
- 7Repeat for desired reps, keeping movements controlled.
- 8Key form tips: Keep your gaze forward and neck neutral; avoid using momentum or arching your lower back excessively. Common mistakes: Rounding the upper back or locking knees—focus on hip-driven movement for glute activation.
