How to Do the Perfect Back Extension (Complete Guide)

Want to master the back extension — the essential posterior chain strengthener? You're in the right place.

Perfect Back Extension Technique

The back extension is a fundamental exercise for strengthening your erector spinae, glutes, and hamstrings. ChAIron's AI coaching ensures proper form for maximum posterior chain development and spinal health.

Step-by-Step Form Guide

Machine Setup:Position yourself on a back extension bench with hips at the edge
Starting Position:Cross arms over chest or place hands behind head
Lower Phase:Slowly lower your torso until you feel a stretch in your hamstrings
Extension Phase:Raise your torso back to neutral spine alignment

Common Mistakes to Avoid

Extending too far past neutral spine
Using momentum or bouncing
Not engaging glutes properly
Holding weight incorrectly
Moving too quickly through the range

AI Coaching Benefits

Spinal alignment and neutral position
Range of motion optimization
Hip hinge movement pattern
Glute and hamstring engagement
Movement tempo and control

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