Back Extension

Form Cues

• Lock your feet securely in the bench and keep your legs straight

• Cross your arms over your chest or hold a weight plate against your chest

• Lower down slowly by rounding your upper back forward — control the descent

• Go down until your torso is roughly perpendicular to the floor or as far as comfortable

• Extend back up by squeezing your glutes and lower back muscles

• Stop when your body forms a straight line — don't hyperextend past neutral

• Squeeze your glutes hard at the top and hold briefly

• Keep the movement slow and controlled, avoid momentum