Lower back exercise · leverage machine
Lever Back Extension
The lever back extension is a leverage machine exercise that targets the lower back (spinal erectors), with the glutes and hamstrings assisting.
- Target muscle
- Spine
- Also works
- Glutes, hamstrings
- Equipment
- Leverage machine
- Body part
- Back
How to do the lever back extension
- Adjust the machine to fit your body size and range of motion.
- Sit on the machine with your back against the pad and your feet secured.
- Place your hands on the handles or grip bars.
- Engage your core and slowly lean forward, allowing your back to round slightly.
- Pause for a moment at the bottom position, feeling a stretch in your lower back.
- Using your back muscles, slowly raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lower back (spinal erectors). The glutes and hamstrings work as secondary muscles. See all lower back exercises or every machine exercise.
