173.2K
QUBack Extension Machine the RIGHT way✅#backday #backworkout #backextension #lowerback #gymtips
@quanbfit_
#Back Extensions Machine
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26.0K
LADay 6 of 25 days of formfixmas ‼️
Glute focused 45 degree hypers vs your typical back extension, both are great!
Comment what you want to see next 👀
#glutefocused #legday #backday #backextension #fitnesscoach #nasmcpt #gymtips
@laurennbfit
2.3K
LUThe Most Underrated Machine in the Gym? The Lower Back Machine 🩵
While everyone’s busy hitting abs, chest, or arms, the lower back machine sits in the corner, often ignored. But here’s the truth: a strong lower back is essential for balance, posture, and injury prevention.
Using the lower back extension machine can:
✅ Improve posture by strengthening spinal erectors
✅ Reduce lower back pain caused by weak support muscles
✅ Enhance performance in compound lifts like deadlifts and squats
✅ Support core stability and overall athleticism
Stop skipping it! A strong lower back isn’t just for looks — it’s the foundation for a strong, functional body!
#personaltrainer #gymtok #gym #gymtips #pt #backday #backgains #putyourbackinit #corestrength #backstrength #compoundlifts #lowerback #lowerbackpain #luciecookfitness #luciecookpt #gymshark
@lucieliftspt
9.4K
TRHow to use the back extension machine to target your lower back vs glutes 🍑
If you want to target upper glutes, rotate your foot outwards 🫡
@ryderwearwomen @ryderwear
#backextension #glutes #fitnessgirl #ryderwear #teamryderwear #gymislife #lowerbackworkout #gluteworkout #glutesfordays
@train_with_cindy
350.4K
SABack extensions tutorial
March 31st - April 15th we’re hosting virtual classes!
Simply sign up through the link in our bio & begin your fitness journey with us! 😁
@savantfit_
1.1M
PAIf you’re trying to strengthen those erectors, the back extension can be a good option - I just recommend keeping a relatively straight spine as you do them to reduce the risk of injuries when loading the movement heavily.
#fitness #gym
@pathradecha
846.2K
FISave/Share if you find this useful 🚀
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A 45-degree hyperextension machine is very good fitness equipment to train your whole posterior chain.
Here are two variations that you can do on this machine that target different muscles:
*Hip Extension: Here you should set the pad just below the waist, and you have to go down in hip flexion and then do the hip extension movement (as shown in the video), where movement only happens at the hip joint. The main focus of this variation is on the glutes and hamstrings.
*Back Extension: Here you should set the pad slightly higher than the waist, which locks the hip joint in one place, and you have to go down in spinal flexion and then do the spinal extension movement (as shown in the video), where movement only happens at the spine. The main focus here is on the lower back, as there is no movement happening at the hip joint.
So, you can include hip extensions on your leg days and back extensions on your pull days, and be ready to see a bulletproof posterior chain.💪
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Save this reel to refer to it later..💯
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Follow me for more helpful fitness content 🤝
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#trendingreels #gymreels #gymtips #backextension #gym #fitness #bodybuilding #workout
@fitnessbeyondabs
2.8K
BUHow to do Back Extensions the RIGHT way 🔥✅
#freegame #backpainrelief #posteriorchain #backextensions #backrehab #lowbackpain #gymtips
@bulletproofbackclub
25.2K
DO💗 TUTORIAL: Back Extension Machine 💗
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Follow @kay.kaashfitness for more fitness and machine tutorials ✅
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Not gonna lie.. I don’t use this machine like AT ALL😭 butttt a lot of people around the gym ask me how to correctly use it!
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Sooooooo here it is😊
Primary muscle targets. Lower back & Glutes ‼️
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COMMENT WITH ANY QUESTIONS 🦋
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#explore #explorepage #exploremore #fyp #fypシ #fypage #foryou #foryourpage #foryoupage💙 #fitnessmotivation #fitnessmodel #fit #fitness #fitnessgirl #fitnessjourney #fitnesslifestyle #fitnessgoals #fitnessreels #gym #gymlife #gymmotivation #gymgirl #gymaddict #gymlifestyle #gymlover #gymreels #beginnerworkout #fitnesshelp #workouttutorial #planetfitness
@dowork.kaash
4.6K
SHThis is how you do back extensions when trying to target glutes & hamstrings 🔥 @shab_fitnesss
Save and try these 3 different types;
1. Body weight
2. Weights on chest
3. Straight arms weighted
Back extension looks very simple yet most of the times not easy to do correctly to target right muscles.
Most people bend their back when going down.
That would target your back muscles not legs.
Remember you should feel the stretch behind your thighs when going down 😉
Share with your gym friends 👈
#workout #workoutoftheday #instafitness #gym #buildmuscleburnfat #muscle
@shab_fitnesss
2.1K
MIGeorge Morse - How to Use the Back Extension Machine.
1. Adjust the Back pad
2. Select the weight
3. Hips high in the seat
4. Contract glutes for extension
#mifitclub #strengthtraining #backextension #gluteworkout #healthandfitness
@mifitclub
2.6K
CEExercise: Back Extension (on Back Extension Machine)
🎯 Target Muscles:
Primary: Erector Spinae (lower back)
Secondary: Glutes & Hamstrings
Stabilizers: Core & Hip Flexors
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✅ How to Perform:
1. Set Up: Adjust the pad so it rests just below your hips. Secure your feet under the foot pads.
2. Start Position: Cross your arms over your chest or hold a plate for extra resistance. Keep your back neutral.
3. Lower Slowly: Hinge at your hips, lowering your torso until you feel a stretch in your hamstrings.
4. Raise Up: Engage your lower back and glutes to lift your torso until your body forms a straight line — don’t overextend!
5. Control Every Rep: Avoid using momentum. Keep tension through your posterior chain.
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💡 Pro Tip: Squeeze your glutes at the top of each rep to activate them fully and protect your spine.
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📈 Benefits:
Strengthens lower back for better posture
Reduces risk of lower back injury
Builds glute-hamstring connection
Enhances deadlift and squat performance
@ceooffitness
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