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.
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
Main muscles working (thicker lines)
Starting position
Set up on a hyperextension bench with the pad at your upper thighs and ankles secured.
Raise your torso until your body forms a straight line.
Cross your arms on your chest and brace.
Hold the position with a neutral spine for the set time.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.