Back extension off a flat bench

Face down along a flat bench with the hips off its end and a partner holding the legs, the trunk bends down off the end and rises back to straight: the level back extension, in a shorter range, and the setup Maeo used.

Back extension family

DemandMedium

Equipment requiredA bench or box

Muscle focusBack · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie face down along a flat bench with the hips just off its end and a partner holding the legs down.
With the hands behind the head, bend down off the end at the hips.
Rise back until the body is straight.

Form cues

Stop at a straight line.
Move slowly; no bouncing.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Mayer 1999 · Lumbar extensor activity on a variable-angle Roman chair (EMG rose as the chair was set more horizontal, up to 104%; Arch Phys Med Rehabil) ↗
Maeo 2013 · Trunk muscle activity in abdominal exercises, including the V-sit ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

What it works

Muscles

Main: Back, Glutes. Also: Hamstrings.

Anatomy: Latissimus dorsi, Teres major, Trapezius, Rhomboids, Erector spinae, Multifidus.

Equipment

A bench or box

Level

Intermediate. See the easier and harder options above.

Guides that use it

Back extensions guide

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Questions people ask

What muscles does the Back extension off a flat bench work?

Mainly the back and glutes, with help from the hamstrings.

What equipment do I need for the Back extension off a flat bench?

A bench or box.

Is the Back extension off a flat bench good for beginners?

It is graded intermediate. If it is too hard right now, start with the Ball back extension.

What is an easier alternative to the Back extension off a flat bench?

Try the Ball back extension or the Back extension on a 45-degree bench. Both are written steps in the same progression.

How do I make the Back extension off a flat bench harder?

Progress to the Horizontal back extension (hyperextension, Roman chair) or the Axle deadlift. Follow that guide’s technique and any stated timing.