Back Extension (Cable)
How to do it
Set the cable low behind you and hinge forward at the hips holding the handle at your waist or chest. Extend your hips and straighten your back to stand tall, squeezing glutes and lower back, then hinge back down under control.
Setup
Set a low cable behind you and hold the handle securely at the waist or chest. Stand hip width with soft knees, ribs stacked, and enough forward tension to keep the cable loaded.
Where you should feel it
Through the glutes and lower back as the hips extend, with the hamstrings assisting and the core controlling the torso. Finish at neutral rather than leaning backward.
When to use it
Use for hip- and back-extension endurance with continuous tension and easy load adjustment. Controlled sets of 10-20 reps work well.