Back Extension

What it is

This movement strengthens your lower back, glutes, and hamstrings. You'll isolate the muscles of your posterior chain by flexing and extending your torso. It builds foundational strength for core stability and posture. This beginner-friendly exercise helps improve spinal health.

Technique tips

• Secure your ankles and adjust the pad for full range of motion.
• Begin with your torso straight, arms crossed or behind your head.
• Slowly bend forward at your waist, keeping your back straight and flat.
• Descend until you feel a hamstring stretch, avoiding any back rounding.
• Control the movement; do not swing your torso up or over-arch.
• Inhale as you lower your torso, exhale as you raise it back up.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.