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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Back Extension Hold
Lower BackBeginner

Back Extension Hold

An isometric hold on a hyperextension bench with the body kept in a straight line. It builds endurance in the spinal erectors, glutes and hamstrings.

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Primary muscles

  • Lower Back (Erector Spinae)

Secondary muscles

  • Glutes (Gluteus Maximus)
  • Hamstrings
Sets
2–3
Duration
20–60 sec
Rest
45–60s

How to perform

Back Extension Hold movement

Main muscles working (thicker lines)

Starting position

Set up on a hyperextension bench with the pad at your upper thighs and ankles secured.

  1. 1

    Raise your torso until your body forms a straight line.

  2. 2

    Cross your arms on your chest and brace.

  3. 3

    Hold the position with a neutral spine for the set time.

  4. 4

    Lower slowly when finished.

Breathing: Breathe steadily throughout the hold.

Coaching tips

  • Straight line head to heels

  • Squeeze glutes

  • Don't arch

Common mistakes

  • Arching the lower back

  • Letting the torso drift down

  • Holding the breath

Safety notes

  • End the set when you can no longer keep a straight line.

Details

Body parts
Lower Back · Glutes · Hamstrings
Equipment
Bench
Movement
Extension
Exercise type
Isolation
Training goals
Endurance · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Back ExtensionBeginner→

Similar Exercises

  • Prone Back ExtensionBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.