Back extension

Hyperextension bench

Primary muscles

Secondary muscles

Rounding and extending the spine targets the erector spinae; keeping the back flat and hinging at the hips shifts the work to the glutes and hamstrings.

Form cues

Pad just below the hip crease
Move through a controlled range
Stop at a straight line, do not hyperextend

Full back extension guide →

What each muscle does in the back extension

Muscle	Role	Action
Erector spinae	Primary	Extends and laterally flexes the spine
Gluteus maximus	Secondary	Extends and laterally rotates the hip
Hamstrings	Secondary	Flex the knee and extend the hip
Hip adductors	Secondary	Adduct the hip; the adductor magnus also extends it

Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.

Related exercises

Pull-up
Chin-up
Lat pulldown
Bent-over barbell row
Seated cable row
Shrug