Back Extension

Muscles Worked

How to Perform

1. 1

   Position your body for the exercise with proper alignment — joints stacked, core engaged.

2. 2

   Move through the full range of motion with control. Bodyweight exercises reward quality over quantity.

3. 3

   Focus on the muscle contraction at the hardest point of the movement.

4. 4

   If the movement is too easy, slow down the tempo or add pauses. If too hard, use an assisted variation.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Pull the slack out of the bar before you lift. Straighten your arms, engage your lats, and build tension against the bar before it breaks the floor. This eliminates the jerk at the start.

• Cue: "Push the floor away" instead of pulling the bar up. This mental shift engages your legs more effectively off the floor.

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