173.7K
QUBack Extension Machine the RIGHT way✅#backday #backworkout #backextension #lowerback #gymtips
@quanbfit_
#Back Extensions Machine
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Reels em Alta
(12)
4.6K
BI🏋🏻GYM DEMONSTRATIONS🏋🏻
Here is Katie demonstrating the back extension machine!🤩
Why not incorporate this within your workout!😱
#fitness #gym #fitnessmotivation #bingham #binghamarena
@binghamarena
350.5K
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_
28.1K
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
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
2.9K
BUHow to do Back Extensions the RIGHT way 🔥✅
#freegame #backpainrelief #posteriorchain #backextensions #backrehab #lowbackpain #gymtips
@bulletproofbackclub
70.1K
CHKnow the difference‼️
The back extension is a machine meant to target your back but with proper form it’s can grow your glutes🍑 as well!
@channy.fit for more!🫶🏾
#growglutes #glutesgain #glutes #back #backexercise #upperbodyworkout #exercisemotivation #gymmotivation #gymgirl #discipline #explorepage #exercise #realtalk #relatablegymcontent #gym #explorepage #backextension
@channy.fit
0
NJ🔥DO AND DON’T BACK EXTENSION (GLUTE FOCUS)🔥
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Okay so this exercise we have noticed a few people doing wrongly, especially after coming back from lockdown😳 so here’s a do and do not of the back extension to help you master your technique with a few tips😚:
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❎ Don’t:
• Hyper extend your back
• Go too fast
• Go too close to the floor
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✅ Do:
• Squeeze your glutes when you’ve extended your back
• Pause at the top for a few seconds to add extra tension
• Bend your back at a 45 degree angle
• Keep shoulders up and back
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#fridayvibes #fridaymotivation #friday #motivation #motivational #backextension #do #donot #techniquematters #technique #njfitness #notjustfitness
@njfitness._
2.4K
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
4.7K
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
8.5K
GY45-Degree Back Extension (also called Hyperextension).
It targets your lower back, plus glutes and hamstrings.
🏋️♂️ How to Do It
1. Setup
• Adjust the pad so your hips rest just above the top edge.
• Cross arms over chest or hold a light plate for more resistance.
• Feet flat on the platform, heels secure.
2. Lowering Phase
• Inhale and slowly bend at the hips, keeping your back straight.
• Lower your torso until it’s roughly at a 90° angle to your legs.
3. Extension Phase
• Exhale and raise your torso back up until your body forms a straight line from head to heels.
• Squeeze glutes at the top—don’t hyper-extend (avoid arching past straight).
✅ Key Tips
• Keep your core tight and spine neutral.
• Move with control; don’t bounce at the bottom.
• Add a weight plate or hold a dumbbell across your chest as you progress.
💪 Muscles Worked
• Primary: Erector spinae (lower back)
• Secondary: Glutes, hamstrings
📈 Programming
• 3–4 sets × 12–15 reps for core strength and posture
• Great as a warm-up for deadlifts or as a finisher on back/glute day.
@gym.demic
318.9K
BRJust a way I like to do back extensions to target the lower back/spinal erectors effectively. The meat of what I’m trying to get across is that you need to set the pad up high above the hips to place more emphasis on targeting the lower back, if the pad is low you will target more glutes and hamstrings. I even use upper back retraction at the top as if I’m trying to pose my back for extra emphasis and a visual/physical cue. You can aways deadlift to target your spinal erectors and more but if you want more isolation this is my preferred choice.
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@brandon__curry
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