The Most Underrated Machine for Glutes and Hamstrings

When it comes to gym machines, the back extension is often overlooked. But according to strength and conditioning coach Andy Vincent, it might be one of the most effective tools for building muscle in your glutes and hamstrings.

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Vincent explains that the machine's effectiveness lies in its simplicity. "The back extension requires fewer skills than, say, a Romanian deadlift," he says.

"This means you can put more focus and effort into training hard and pushing to your limit."

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With less worry about grip strength or holding weights, you can better target your muscles and work them to failure, which is key for muscle growth.

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How Does the Back Extension Improve Body Composition?

The back extension machine facilitates a hip hinge movement, similar to a Romanian deadlift but with more support and less technical skill required.

This allows you to fully engage the target muscles—the glutes and hamstrings—and push them close to their limit. Building muscle in these areas increases your resting metabolic rate, meaning your body burns more calories even when you're not working out.

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However, Vincent notes, "When thinking about burning fat, you must consider your overall diet and lifestyle. Strength training can help, but nutrition, sleep and stress are also important factors."

What Muscles Does the Back Extension Target?

• Primary: Glutes and Hamstrings
  
  
• Secondary: Lower back and Core
  
  

Despite its name, the primary movement is a hip extension, which directly works your posterior chain.

Vincent points out that hamstrings are often weak and difficult to train with other common exercises like leg presses or squats, making the back extension a superior choice for focused work.

How to Adjust the Machine for Different Goals

You can modify your form on the back extension machine to target different muscles:

• For Glutes: Turn your toes out slightly and maintain a slight bend in your knees.
  
  
• For Obliques: Turn your body to one side and hold an isometric position, similar to a side plank.
  
  
• For Lower Back: Set the pad higher on your hips to limit pelvic movement. Round your back toward the floor and return to a neutral spine to specifically target these muscles.
  
  

Who Should Be Cautious?

Vincent suggests that anyone who experiences low blood pressure, dizziness, or nausea should be cautious, as the head-down movement might be uncomfortable.

Otherwise, the machine is generally safe and effective for most people. If you can't use the back extension, he recommends a cable hip extension with a low pulley and ankle attachment as the next best option.

How to Use the Back Extension Machine Correctly

1. Set Up: Adjust the thigh pad so it sits just above your thighs, not on your hips. Secure your ankles under the lower rollers with your feet flat on the footplate.
   
   
2. Position: Cross your arms over your chest and keep your spine neutral. Engage your core.
   
   
3. Lower: Lean forward from your hips until your upper body is at a 70- to 90-degree angle, keeping your back flat.
   
   
4. Lift: Squeeze your glutes to raise your torso until your body forms a straight line. Do not overextend or arch your back.
   
   
5. Repeat: Slowly control the movement as you lower back to the starting position, maintaining tension in your muscles.
   
   

Source: ca.style.yahoo

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.