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All exercises

Lever back extension

Beginner

Lever back extension is a compound machine exercise for the lower back, also working the glutes and hamstrings.

What it works

Primary muscle

Lower back

Also works

GlutesHamstrings

Equipment
Machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the machine to fit your body size and range of motion.
  2. 2Sit on the machine with your back against the pad and your feet secured.
  3. 3Place your hands on the handles or grip bars.
  4. 4Engage your core and slowly lean forward, allowing your back to round slightly.
  5. 5Pause for a moment at the bottom position, feeling a stretch in your lower back.
  6. 6Using your back muscles, slowly raise your torso back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Lower back curlBodyweight
  • HyperextensionBodyweight
  • Hyperextension (on bench)Bodyweight
  • Back extension on exercise ballOther
  • Exercise ball back extension with rotationOther
  • Exercise ball back extension with arms extendedOther

Harder variations

  • Weighted hyperextension (on stability ball)Weight plate
  • Back extension on exercise ballOther
  • Exercise ball back extension with arms extendedOther
  • Exercise ball back extension with hands behind headOther
Logged today · 2 min restLever back extension

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