Train.exerciseLibrary.primaryMuscles

• Erector spinae
• Gluteus maximus

Secondary muscles

• Hamstrings
• Multifidus

Technique

• Position the pad at the top of the pelvis, not on the lower back.
• Cross the arms or hold a weight at the chest if progressing load.
• Lower the torso under control until a comfortable stretch is felt.
• Extend the hips and spine until the body forms a straight line.
• Avoid hyperextending aggressively beyond neutral alignment.

Common mistakes

• Excessive arching at the top of the movement.
• Pad placed too high on the lower back.
• Using momentum and bouncing at the bottom.
• Neck cranked upward.

Special recommendations

• Think about extending the hips, not just lifting the chest.
• Hold a plate for load only when bodyweight form is solid.
• Useful for lower-back endurance and glute-ham coordination.

When to use

• Lower-back and posterior chain endurance.
• Accessory work for deadlift and squat patterns.
• Postural support for desk-heavy lifestyles.

Consider modifications if

• Moderate lower-back pain increases with extension or loading.
• Moderate discomfort limits comfortable range of motion.
• Proper pad setup and technique cannot be maintained safely.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced