Exercises
Community
Blog
Sign in

Copyright ⓒ 2026 Planfit Inc.

AI Workout Generator

Free Workout Plans

Exercises
Community
Blog
Sign in

Back Extension Machine

Lower back strengthening

Back Extension Machine gif

Targets: Lower back

About

The best workout that can strengthen the waist muscles. Please proceed in the correct posture while maintaining tension in the lower back muscle!

How to Back Extension Machine

Starting Position

Please press your body closely against the machine and secure it.

Proper Form

1. Please push the equipment using your core strength.

2. Please return to the starting position while maintaining core strength to avoid bending your waist.

Breathing Technique

Inhale when lowering your upper body, and exhale when raising your upper body.

Precautions

1. Please be careful not to lose tension in your core throughout the exercise.

2. Please keep your chest open to avoid rounding your back.

From the Community

Back Extension Machine Community

Join the Community →

Back Extension Machine Related Reading

Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.
Myths Busted
Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis
Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.
What Actually Matters
Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women
Squat vs. leg press: which builds more muscle? When sets and reps are matched, growth is virtually identical — according to a 2025 RCT of 70 trained women.
What Actually Matters
Time under tension does matter — just not the way you think
TUT isn't the main driver of muscle size — but it unlocks real aerobic and tendon adaptations. Here's what the research actually shows, per a 2022 review and RCT.
Myths Busted
Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)
Does exercise make you eat less? Yes — but the mechanism is a molecule called Lac-Phe, not willpower. Here's what the research actually says, per a 2016 meta-analysis and a 2021 RCT.
What Actually Matters
Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.

Curious about a Back workout plan that includes the Back Extension Machine

Back Extension Machine Alternatives

Back Extension

Good Morning

More

Back Extension Machine vs

Back Extension Machine vs Deadlift
Back Extension Machine vs Barbell Row
Back Extension Machine vs Pull Up

Get Personalized Plans
and More detailed guidance with Planfit

Banner Image

Copyright ⓒ 2026 Planfit Inc.

AI Workout Generator

Free Workout Plans