Band Back Extension
Description
The band back extension is a hyperextension performed on a back extension bench with a resistance band looped around your neck and anchored at the base of the bench. The band adds progressive loading that increases as you extend, building the lower back, glutes, and hamstrings with constant tension.
Muscle Group
Equipment Required
Band Back Extension Instructions
- Loop a resistance band around the base of a hyperextension bench. Loop the other end around the back of your neck (use a pad or towel).
- Set up on the bench with the pad below your hips and feet locked.
- Start hinged forward. The band should be under tension at the bottom.
- Extend your torso up by contracting your glutes and lower back. The band tension increases as you rise.
- Stop at a straight body line — do not hyperextend.
- Lower under control back to the starting position.
- Repeat for the desired number of reps.
- Use a lighter band to start — the increasing tension is deceptively challenging.
Band Back Extension Form & Visual
Band Back Extension Benefits
- Adds progressive loading to hyperextensions
- Band tension increases at the top for stronger glute contraction
- Builds the lower back, glutes, and hamstrings
- Easy to set up with a band and bench
- Useful when weight plates are not available
- Scalable by changing band thickness
Band Back Extension Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
