Lower BackBeginner
Back Extension Hold
An isometric hold on a hyperextension bench with the body kept in a straight line. It builds endurance in the spinal erectors, glutes and hamstrings.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Sets
- 2–3
- Duration
- 20–60 sec
- Rest
- 45–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.