Back Extension (Machine)
Also called Back Extension (Gym Machine)
How to do it
Set the machine so its pivot aligns with your hips and secure your feet or legs. Hinge forward under control with a neutral spine, then extend through your hips until your torso returns in line with your legs. Squeeze your glutes and avoid leaning past neutral or jerking the weight.
Setup
Adjust the machine pivot to the hip crease and secure the feet, thighs, or pelvis according to the design. Begin with a neutral spine and the torso flexed only through the machine range.
Where you should feel it
Through the glutes and lower back along the supported path, with the hamstrings assisting. Stop when the torso aligns with the legs and avoid hyperextending.
When to use it
Use for stable posterior-chain endurance or hypertrophy when external support and simple load progression are useful. Controlled sets of 10-20 reps fit well.