Lower Back Exercises: Extension

Lower Back Extension: Lower Back Strengthening Exercises

This exercise can be done with or without equipment. I prefer to use the Roman/Hyperextension Chair at the gym. Both ways will be shown.


  1. Stand with feet hips' distance apart, or begin with calves under the rear support rollers of a Roman/Hyperextension Chair, hips on front support.

  2. Bend forward from the waist in a dolphin dive form. In other words, lead with your head and chest as you curve back and head down.

  3. Control your movement with your back and abdominal muscles as you bring your head all the way down

  4. Begin to bring your body back to the starting position leading with your head and chest.

  5. Come up to a flat back, do not hyperextend. Lower back muscles should be engaged the entire time.

  6. Repeat.

This is a fantastic basic exercise to strengthen lower back.

Beginners do 2 sets of 12 to 15 repetitions each.

Intermediates do 3 sets of 12 to 15 repetitions each.

Advanced: Hold a weighted plate and complete 3 sets of 12 to 15 repetitions.

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