Rushing Through the Routine:


It’s not a flashy move, but back extensions are critical for strength and stability,

Tim Anderson from Original Strength introduced a movement concept known as “good, better, and best.” According to this idea, any form of movement is considered “good” because it is better than being sedentary on the couch. However, I’ve witnessed numerous weightlifters making back extension mistakes over the years, putting this philosophy to the test.

The back extension exercise, when executed correctly, effectively targets the lower back, glutes, and hamstrings, promoting substantial gains in strength and muscle hypertrophy. Its wide range of motion makes it a versatile exercise that can be loaded in various ways to enhance size and strength.

Unfortunately, this valuable exercise is often overlooked in favor of more trendy and attention-grabbing exercises seen on TikTok or performed haphazardly without paying attention to proper form. It is essential to prioritize correct form, as it yields the best results when performing back extensions.



When using the back-extension machine, prioritize safety and effectiveness by following these essential steps:

  1. Positioning: Begin by securely placing your feet on the back-extension machine with your hips comfortably above the padding. This positioning ensures stability during the exercise.
  2. Arm Placement: Cross your arms over your chest, maintaining a relaxed posture that does not strain your neck or shoulders.
  3. Proper Form: Keep your chest lifted and shoulders relaxed throughout the exercise. As you descend, aim to stretch your hamstrings gradually, being mindful not to round your lower back.
  4. Mindful Lowering: Lower your upper body slowly until you sense a significant stretch in your hamstrings. This deliberate approach helps prevent undue strain on your lower back.
  5. Controlled Ascent: To return to the starting position, engage your glutes and lower back muscles. Lift your body until it aligns with your legs, maintaining a controlled motion throughout.
  6. Repetition: After completing one repetition, reset your position and repeat the exercise, ensuring consistency and proper technique.

By adhering to these guidelines, you can make the most of your back-extension machine workouts, promoting both safety and optimal results. Remember; always consult a fitness professional if you have any concerns about your exercise technique or physical capabilities.



The Back Extension exercise is a straightforward yet highly effective workout that can benefit all lifters. By following a few simple steps, you can perform this exercise with proper form and maximize its potential for building lower back and glute strength.

First and foremost, getting the setup right is crucial. Many lifters overlook this step, but it can make a significant difference in your performance. Make sure to secure your heels firmly and avoid resting your pelvis on the pad. This will help maintain proper alignment throughout the exercise.

Maintaining a neutral spine throughout the range of motion is essential for targeting the intended muscles effectively. Avoid excessive flexing and extending of your lower back, as it may detract from muscle engagement.

To ensure a good lifting posture, you’ll need some thoracic (upper back) mobility. This will enable you to lift your chest and bring your shoulders down, creating a conducive position for the exercise.

One crucial aspect to remember during the Back Extension exercise is to perform it slowly, not rapidly. Unlike some exercises that benefit from speed, this one requires a deliberate and controlled approach. Slower movements will allow you to truly feel the muscles working and optimize the exercise’s results.

In conclusion, Back Extension is a versatile and beneficial exercise for strengthening the lower back and glutes. By focusing on the setup, maintaining a neutral spine, and performing the movements slowly, you can make the most out of this workout and improve your strength effectively.


Avoid These Common Mistakes While Performing Lower Back and Glutes Exercises

Engaging in exercises that target the lower back and glutes is a great way to strengthen these important muscle groups. However, even seemingly simple moves can lead to mistakes that undermine the effectiveness of the workout. To ensure you get the most out of this exercise, here are four key things to avoid:

1. Rushing Through the Routine:


  1. Rushing Through the Routine: One of the most common mistakes is rushing through the exercises without proper form and control. Performing these moves too quickly can lead to reduced engagement of the target muscles and increase the risk of injury. Focus on executing each movement deliberately and with precision to maximize the benefits.


  1. Neglecting Proper Form: Incorrect form can negate the positive impact of the exercise and put unnecessary strain on other parts of the body. To avoid this, pay close attention to your posture and alignment throughout the workout. Keep your back straight, shoulders relaxed, and engage your core to protect your lower back and glutes.


  1. Using Excessive Weight: While it may be tempting to add heavy weights to challenge yourself, using excessive resistance can lead to compromised form and potential injuries. Gradually increase the weight as your strength improves, and always prioritize proper technique over the amount of weight lifted.


  1. Overtraining: Giving your muscles enough time to recover is crucial for progress and preventing overuse injuries. Overtraining the lower back and glutes can lead to fatigue, reduced performance, and even setbacks in your fitness journey. Incorporate rest days into your routine and listen to your body’s signals to avoid overtaxing these muscles.



By being mindful of these common mistakes and focusing on proper technique, you can make the most of your lower back and glutes exercises, promoting strength, stability, and overall fitness. Remember that quality and consistency are key to achieving the desired results safely and effectively.