Back Extension (Bodyweight)
Also called Bodyweight Back Extension, 45-Degree Back Extension, Roman Chair Back Extension, Hyperextension
How to do it
Set your hips against a 45-degree back-extension or Roman-chair pad and secure both feet. Hinge forward through the hips with a neutral spine until you feel a controlled posterior-chain stretch, then squeeze the glutes to raise the torso in line with the legs. Lower slowly and do not lean past neutral.
Setup
Adjust the pad below the hip crease so the pelvis can hinge freely and secure both feet. Cross the arms over the chest, keep ribs stacked, and begin with the body in a straight line.
Where you should feel it
Through the glutes and lower back as the torso rises, with the hamstrings assisting and the core maintaining alignment. Stop when the body is straight.
When to use it
Use for bodyweight posterior-chain endurance, hinge control, and preparation for loaded back extensions. Progress range and pauses before adding weight.