Band back extension

Band back extension

The Band Back Extension is a versatile exercise that primarily targets the muscles in your lower back, glutes, and hamstrings. It is an excellent choice for strengthening your posterior chain, improving your overall posture, and enhancing your core stability. As the name suggests, this exercise involves the use of a resistance band to provide additional challenge and resistance throughout the movement. To perform the Band Back Extension, you will need a sturdy anchor point to secure the band. This could be a squat rack, a doorframe, or any other stable structure. Begin by attaching one end of the band to the anchor point at a height just above your waist. Then, loop the other end around your hips and step forward to create tension in the band. Stand tall with your feet shoulder-width apart and engage your core muscles to maintain a neutral spine position. From here, slowly hinge forward at your hips while keeping your back straight and your knees slightly bent. Allow your torso to lower toward the ground until you feel a gentle stretch in your hamstrings. Using the muscles in your lower back and glutes, squeeze your buttocks and extend your torso backward, returning to an upright position. Focus on using a controlled and smooth motion throughout the exercise, avoiding any jerking or excessive arching of your back. Repeat for the desired number of repetitions. Remember to start with a resistance band that provides a challenging but manageable level of tension. You can gradually increase the resistance as you become stronger and more comfortable with the exercise. Incorporating the Band Back Extension into your workout routine regularly can help strengthen your posterior chain, improve your posture, and enhance your overall athletic performance.


  • Start by securing a resistance band around a sturdy object such as a pole or door handle at waist height.
  • Step forward a few feet to create tension in the band, and position your feet shoulder-width apart.
  • Hold the ends of the band with your hands and bring them to your chest, keeping your elbows tucked in.
  • Bend at your hips, maintain a slight bend in your knees, and hinge forward at your waist.
  • While keeping your back straight and core engaged, extend your torso backward until you feel a stretch in your lower back.
  • Hold the position for a moment, then return to the starting position by contracting your glutes and hamstrings.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Start with a lighter resistance band and gradually increase the resistance as you get stronger.
  • 2. Keep your core engaged throughout the exercise to support your lower back.
  • 3. Focus on squeezing your glutes at the top of the movement to fully engage your back muscles.
  • 4. Maintain a slow and controlled movement, avoiding any jerking or momentum.
  • 5. Exhale as you extend your back and inhale as you return to the starting position.
  • 6. Incorporate different variations of the band back extension, such as single-leg or single-arm variations, to target different muscles.
  • 7. Warm up adequately before performing the exercise to prevent injury and improve performance.
  • 8. Pay attention to your form and make sure you maintain proper alignment throughout the movement.
  • 9. Don't hunch your shoulders or round your upper back during the exercise; keep a neutral spine position.
  • 10. Remember, consistency is key. Aim to perform the band back extension exercise regularly to see improvements in your strength and stability.


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