How to Do Back Extension Exercises By Physical Therapist

What Are Back Extension Exercises?

Have you ever thought about giving your back some love? While most of us are obsessed with sculpting six-pack abs, we often overlook a crucial part of our core: the lower back. Back extensions aren’t just for gym rats or fitness fanatics – they’re for anyone who wants to move better, feel stronger, and maybe even kiss back pain goodbye.

Let’s dive into the world of back extensions and discover how you can beef up your posterior chain right in your living room. No fancy equipment is needed – just you, your body, and maybe a stability ball if you’re feeling fancy.

Why Bother with Back Extensions?

First things first – why should you care about back extensions? You might be rocking those bicep curls and bench presses, but are you giving your back the love it deserves? Back extensions^[1] aren’t just for gym buffs or yoga enthusiasts – they’re for anyone who wants to move better, feel stronger, and kiss back pain goodbye.

Here’s the deal: your lower back isn’t just there to look good in a fitted shirt. It’s the unsung hero of your body, keeping you upright, helping you bend and twist, and playing a starring role in almost every move you make. For guys, a strong back is key to that V-taper physique. Plus, it’s your secret weapon for heavier lifts and better sports performance.

But here’s the kicker: a weak lower back can be a real pain. It’s often the weak link in your squats and deadlifts. Ever wonder why you can leg press way more than you can squat? Your lower back might be the culprit.

Back extensions target those hard-to-reach lower back muscles without overloading the rest of your body. They can help ease back pain,^[2] improve your posture, and even make you look taller. So, whether you’re aiming for that superhero physique or just want to pick up your kids without wincing, back extensions are your ticket to a stronger, healthier you.

Back Extension Variations: From Beginner to Advanced

#1 For Beginners: Mat-Based (Floor) Back Extension Exercises

Basic Floor Back Extension:

This move is your way to a stronger spine. Think of it as the push-up for your back. Another way to conceive of it is that we’re firing those really long muscles that run along the length of your spine: the erector spinae^[3]. Why start here? Well, it’s like learning to walk before you run. You’ll get a feel for how your back moves without any extra weight messing with your form. Plus, if you’ve been slouching at your desk all day, this exercise is a great way to remind your back what good posture feels like.

Floor Back Extension (Video Credit: Fairview Ways to Wellness YouTube Channel)

Steps to do it:

• Lie face down on your mat
• Place hands by your sides or behind your head
• Engage your core and squeeze your glutes
• Slowly lift your chest off the ground, keeping your feet on the floor
• Hold for 2-3 seconds at the top
• Lower back down with control
• Repeat for desired reps

Superman Hold:

The Superman hold is your go-to for an all-in-one back workout. Not only does it fire up your lower back, but it also gets your glutes, hamstrings, and even your shoulders in on the action. Better still, it’s kinda like a wake-up call, full-body style, for your backside. Why hold the position? Well, for one, it’s for this thing called endurance. In real life, your back needs to keep you up for more than just a flash second. This exercise disciplines it to be strong for a long time.

Superman Exercise For The Back — (LOW BACK AND CORE EXERCISES)(Video Credit: Fit Father Project – Fitness For Busy Fathers YouTube Channel)

Steps to do it:

• Lie face down with arms extended in front of you
• Engage your core and back muscles
• Simultaneously lift your arms, legs, and chest off the ground
• Aim to create a ‘U’ shape with your body
• Hold this position for 10-30 seconds
• Slowly lower back to the starting position
• Rest and repeat

Bird Dog

Don’t get taken in by the funny name—it’s one of the best core and back strengtheners going. We’re really targeting some small but very strong muscles called the multifidus^[4] that run down your spine. They really are the unsung heroes of back health. You may feel a bit like a wobbly table with the alternate arm and leg movements to begin with, but hang in there! It’s teaching balance and coordination to your body, which is super important to prevent those “ouch, my back!” moments in daily life.

Core-Strengthening Exercise: Bird Dog (Video Credit: Winnipeg Regional Health Authority YouTube Channel)

Steps to do it:

• Start on your hands and knees in a tabletop position
• Ensure your hands are under your shoulders and knees under hips
• Extend your right arm forward and left leg back simultaneously
• Keep your spine neutral and core engaged
• Hold for 5-10 seconds
• Return to the starting position
• Repeat with the opposite arm and leg
• Alternate sides for desired reps

#2 For Intermediates: Equipment-Free Back Extension Exercises

Prone Cobra

Think of the Prone Cobra as yoga’s more intense cousin. We’re not just working the lower back here bad boy targets your entire back, from your tailbone to your neck. Why the arm rotation? It’s all about opening up the chest and shoulders to counteract that hunching you do over your phone or computer. In a sense, this is like hitting the reset button on your posture. Also, maintenance of the position helps in constructing the much-needed back endurance.

Correcting Upper Cross Syndrome to Improve Posture & Health– Prone Cobra (Video Credit: Mind Pump Tv YouTube Channel)

Steps to do it:

• Lie face down with arms by your sides
• Engage your core and glutes
• Lift your chest, arms, and legs off the ground
• Rotate your palms to face forward
• Squeeze your shoulder blades together
• Hold for 15-30 seconds
• Slowly lower back to the starting position
• Rest and repeat

Bridge with Leg Lift

This exercise is a lot like the mullet of back workouts: business in the front and party in the back. Your glutes get fired up from the bridge portion, along with your lower back, and then your leg lift makes it a little more challenging on your core. Why lift one leg? It forces your body to stabilize and re-engage those little, too-oft-neglected stabilizing muscles. By doing so, it helps to even out possible discrepancies in strength on either side of the body. Sneaky, huh?

Bridge with Straight Leg Lift (Video Credit: John Garey TV YouTube Channel)

Steps to do it:

• Lie on your back with knees bent, feet flat on the floor
• Engage your core and glutes
• Lift your hips into a bridge position
• Extend one leg straight out
• Hold for a few seconds
• Lower the leg and repeat with the other side
• Alternate legs for desired reps
• Lower hips back to the ground to complete the set

Standing Good Morning

The name’s cheerful, but what this exercise does to your lower back and hamstrings is serious business. We are imitating a bow, hence the name. But why standing? Well, functional strength: This movement pattern crops up in all kinds of daily activities, from picking up your kid’s toys to loading the dishwasher. Plus, it’s a great way to work on your hip hinge, highly important for exercises like deadlifts if you’re thinking of hitting the weights later.

Body Weight Good Mornings (Video Credit: Crossfit CDA YouTube Channel)

Steps to do it:

• Stand with feet hip-width apart
• Place hands behind your head or across your chest
• Keep a slight bend in your knees
• Hinge at the hips, pushing your buttocks back
• Lower your torso until it’s nearly parallel to the floor
• Feel a stretch in your hamstrings
• Engage your back muscles to return to standing
• Repeat for desired reps

#3 For Advanced: Machine-Based Back Extension Exercises

45-degree Back Extension Machine

Welcome to the big leagues of back extensions! This machine is sort of like a playground for your lower back muscles. The 45-degree angle? It’s not just to make you look cool. This angle provides you with a greater range of motion and doesn’t put too much stress on the spine. It’s the Goldilocks deadlift— Grübler appended, not too vertical, not too horizontal, just right. Feel extra sassy? You might as well hug a weight plate to engage additional resistance.

45 Degree Back Extension – Tutorial (Video Credit: Robur Exercise Library YouTube Channel)

Steps to do it:

• Adjust the pad to sit just below your hip bones
• Secure your feet under the footpads
• Let your upper body hang down
• Cross your arms over your chest or behind your head
• Lift your torso until it’s in line with your legs
• Pause briefly at the top
• Slowly lower back down
• Repeat for desired reps

Seated Back Extension Machine

This machine is the La-Z-Boy recliner for gym rats. Instead of Netflix, you’re binging on back gains. I mean, you sit down, which sounds counterintuitive, but it really is genius. Because your back’s supported throughout that movement, if you have any issues with your back but still want to go hard, then it’s perfect. The changeable weight’s also going to be pretty easy; you’ve basically got a personal butler for back strengthening.

True Low Back Extension Machine (Video Credit: The Players Club & Spa Fitness Department YouTube Channel)

Steps to do it:

• Adjust the seat and back pad to fit your body
• Sit in the machine with your back against the pad
• Secure your legs under the pads
• Grasp the handles and lean forward as far as the machine allows
• Use your back muscles to return to the starting position
• Squeeze your back at the top of the movement
• Slowly return to the starting position
• Repeat for desired reps

Cable Machine Back Extension

Time to get dynamic with your back workout! This exercise is all about constant tension—your back doesn’t get to slack off at any point in the movement. Now, why cables? They’re like the overprotective parent of the gym world, providing support throughout the entire range of motion. This helps you build both strength and endurance. Plus, the standing position makes sure that your core has to join the party too—it’s a full-on back-strengthening fiesta!

Cable Back Extension (Video Credit: TYTAX YouTube Channel)

Steps to do it:

• Attach a rope handle to a low cable pulley
• Face away from the machine, straddling the cable
• Hold the rope behind your head, elbows bent
• Hinge forward at the hips, keeping your back straight
• Use your back muscles to stand up straight
• Squeeze your lower back at the top
• Slowly return to the starting position
• Repeat for desired reps

General Safety Measures When Performing Back Extension Exercises (Trainer Tips)

We have an important announcement for you all extension enthusiasts! Before getting into these spine-strengthening exercises, let’s talk about safety. One’s back is an essential part of your body, and while we want to make it firmer, we do not want it to be broken in the process.

Whether you are this big dude looking to gain more muscles or the busy mom who wants to relieve herself from that nagging back pain, these safety tips apply to everyone. First things first, always warm up^[5].

A cold pack is an injury waiting to happen. Start off with some light cardio to get the juices flowing and do a little stretching to get loose. Think of it as getting your back ready to be the star of today’s workout.

Bottom line, buddy: just because your buddy can do 50 reps doesn’t mean you should. Listen to your body, and progress gradually. Rome wasn’t built in a day, neither is a strong and healthy back.

Here are the crystallized major safety points to hold in front of you as you start:

• Keep the spine neutral at all times—no extreme arch or round reactions.
• Engage the core. It’s your back’s best friend.
• Breathe! Never hold your breath during exercise.
• If using weights, start light and build up gradually.
• Stop on sharp pain. There is a difference between challenge and pain.
• Adjust equipment on machines so that it fits you.
• Never give up good form and control to complete more reps.
• If you have back problems already consult your doctor or physical therapist before starting any exercise program.
• Keep yourself well-hydrated. Your intervertebral discs are 80 per cent water; if you’re dehydrated, they can’t function as they should.
• Always cool down and stretch after exercising^[6] to avoid soreness and stiffness.