Superman Stretch
Back·Intermediate·Compound
Exercise guide
Machine Back Extension
The Machine Back Extension targets the lower back, glutes, and hamstrings by extending the hips against guided resistance.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Machine Back Extension
- 01
Adjust the machine so the pad rests comfortably against your upper back.
- 02
Place your feet firmly on the platform.
- 03
Start with your torso slightly flexed forward.
- 04
Brace your core and extend your hips to raise your torso.
- 05
Lift until your body forms a straight line.
- 06
Lower yourself slowly back to the starting position.
Performance tips
Cues that matter
- Move through the hips rather than arching your lower back
- Avoid hyperextending at the top
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Machine Back Extension work?
The Machine Back Extension primarily targets the Back. Supporting muscles include Glutes, Hamstrings, Abs.
Is the Machine Back Extension a compound or isolation exercise?
The Machine Back Extension is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Machine Back Extension?
You need the following equipment: Back Machine.
What difficulty level is the Machine Back Extension?
The Machine Back Extension is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
