# Machine Back Extension

URL: https://heatsy.app/ex/machine-back-extension

Also known as: Seated Back Extension, Lower Back Machine, Seated Back Extension Machine, Machine Lower Back Extension, Lumbar Extension Machine, Low Back Extension Machine

Body region: Back

## Muscles

- Main: Erector Spinae
- Helps: Multifidus, Quadratus Lumborum, Gluteus Maximus
- Holds: Rectus Abdominis, Biceps Femoris

## Equipment

- Lever Machine

## Technique

1. Sit with your hips against the back of the seat and fasten the thigh pad or belt.
2. Place the upper back against the pad and cross your arms or hold the handles.
3. Push back against the pad by extending your trunk until your body is upright; do not go past upright.
4. Return forward slowly to the starting position.

### Cues

- Start light and move slowly; this is a control exercise, not a strength test.
- Keep the hips pinned to the seat.

### Common mistakes

- Snapping back hard at the end of the range.
- Leaning back past upright, which overextends the lower back.
- Letting the load pull you forward fast on the way back.

## Alternatives

- [Back Extension](https://heatsy.app/ex/back-extension)
- [Stability Ball Back Extension](https://heatsy.app/ex/stability-ball-back-extension)