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back extensions — video demonstration

Back extensions: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight lower back exercise, no equipment.

watch for these things

  • Press your hips and the tops of your feet into the floor to anchor your lower body.
  • Lead the lift with your breastbone, keeping your gaze on the floor a foot ahead.
  • Draw your shoulder blades back and down so your elbows lift slightly off the floor.

→ full back extensions guide — step-by-step instructions, muscles worked & all form tips

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train it, don’t just watch it

back extensions is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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