Machine Back Extension
Machine back extension with firm support for safe lower-back work. It works mainly the lower back and glutes, with help from the hamstrings.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Machine Back Extension
- Set the pad so it sits just below the hip bones, hook your heels under the rear pads and cross the arms over your chest.
- Lower the torso with control by hinging at the hips until you feel a stretch in the hamstrings, back kept flat.
- Raise the torso until the body forms one straight line from head to heels and squeeze the glutes at the top.
- Don't go past the straight line into an arch; add a plate against the chest once bodyweight is easy.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lower back | Erector spinae |
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
Muscle data from StrengthLog.
Why do it
- Lower back and hamstrings without spinal loading
- Endurance where most people give out first
- Cheap volume that doesn't cost recovery
How Flawless ranks Machine Back Extension
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Machine Back Extension by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Machine Back Extension work?
It works mainly the lower back and glutes, with help from the hamstrings.
How do you do Machine Back Extension?
Set the pad so it sits just below the hip bones, hook your heels under the rear pads and cross the arms over your chest. Lower the torso with control by hinging at the hips until you feel a stretch in the hamstrings, back kept flat. Raise the torso until the body forms one straight line from head to heels and squeeze the glutes at the top. Don't go past the straight line into an arch; add a plate against the chest once bodyweight is easy.
How does Flawless rank Machine Back Extension?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.