DashboardGet the app
Loaded Back Extension — back compound exercise in the LIFTAG library

Loaded Back Extension

Compound · Weight × reps

MUSCLES WORKED

  • PRIMARY
  • SECONDARY

The amount of spinal movement may vary with the chosen technique, but it should remain deliberate and controlled throughout. Do not use momentum, allow the resistance to pull you into an uncontrolled range, or force a backward lean at the top. The exercise trains the glutes, hamstrings, and muscles of the lower back.

IN THE APP

iOS and AndroidGet LIFTAG free

Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Loaded Back Extension.

FOUND ON THESE MACHINES

HOW TO DO LOADED BACK EXTENSION

  1. Adjust the support just below your hip crease and secure your legs so your hips can hinge freely.
  2. Set or attach a manageable resistance according to the machine's design and take the starting position.
  3. Lower your torso under control by hinging at the hips.
  4. Extend your hips and trunk until your body reaches a straight, comfortable line, pause briefly, and return slowly.

FREQUENTLY ASKED QUESTIONS

Open Loaded Back Extension in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

MORE BACK EXERCISES

Lat PulldownLat PulldownPull-upPull-upConventional DeadliftConventional DeadliftSeated Cable RowSeated Cable RowBarbell Bent-Over RowBarbell Bent-Over RowMachine Seated RowMachine Seated RowBack Extension (Hyperextension)Back Extension (Hyperextension)Chin-upChin-up