---
title: "Back Extension Machine"
description: "Fix your feet to the footrests and press your thighs against the padded platform."
locale: en
slug: back-extension-machine
url: "https://hi.fitness/exercises/back-extension-machine"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Glutes","Hamstrings","Lats"]
equipment: ["Roman chair"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/034e8f7b-back-extension-machine.mp4"
updatedAt: 2026-09-13T18:54:56+00:00
---
# Back Extension Machine

Fix your feet to the footrests and press your thighs against the padded platform.

## How to do it

1. Fix your feet to the footrests and press your thighs against the padded platform.
2. Place your arms across your chest and lean forward.
3. Raise yourself by leaning backward and forming an upright position.
4. Hold for a while, return to the initial position, and repeat.

## Form tips

- Keep your movements slow and controlled to maintain proper form and maximize muscle engagement.
- Avoid hyperextending your back; stop when your body forms a straight line to prevent strain on your lower back.
- Engage your core muscles throughout the exercise to support your spine and maintain stability.

## Similar exercises

- [Lying Back Extension](https://hi.fitness/exercises/lying-back-extension) - Lower Back · Bodyweight
- [Back Extension on Exercise Ball](https://hi.fitness/exercises/back-extension-on-exercise-ball) - Lower Back · Stability ball
- [Exercise Ball Back Extension with Hands Behind Head](https://hi.fitness/exercises/exercise-ball-back-extension-with-hands-behind-head) - Lower Back · Stability ball
- [Resistance Band Floor Hyperextension](https://hi.fitness/exercises/resistance-band-floor-hyperextension) - Lower Back · Resistance band
- [Trap Bar Deadlift](https://hi.fitness/exercises/trap-bar-deadlift) - Lower Back · Barbell
- [45 Degree Hyperextension (Arms in Front of Chest)](https://hi.fitness/exercises/45-degree-hyperextension-arms-in-front-of-chest) - Lower Back · Roman chair
- [45 Degree Hyperextension Arms to Chest](https://hi.fitness/exercises/45-degree-hyperextension-arms-to-chest) - Lower Back · Roman chair
- [Barbell Good Morning](https://hi.fitness/exercises/barbell-good-morning) - Lower Back · Barbell