Rounded Back Extension

Muscles worked

Setup

1. Adjust the thigh pads so they sit just below your hip crease to allow for full range of motion at the pelvis.
2. Secure your feet firmly against the footplates with your toes pointed slightly outward.
3. Cross your arms over your chest and tuck your chin firmly against your collarbone.
4. Intentionally round your upper back (thoracic spine) to create a 'hollow' torso position.

How to do it

1. Inhale and slowly lower your torso by hinging only at the hips until you feel a deep stretch in the hamstrings.
2. Maintain the rounded upper back and tucked chin throughout the entire descent.
3. Exhale and drive your hips hard into the pad to return to the starting position using your glutes and hamstrings.
4. Stop when your torso is in line with your legs; do not flatten your back or arch at the top.

Form checklist

• Keep the upper back rounded and chin tucked throughout the entire set.
• Ensure the movement occurs at the hip joint, not by flexing and extending the spine.
• Avoid hyperextending the lower back at the top of the movement.
• Keep your weight distributed through your heels and mid-foot.

Pro tips

• Visualize 'pulling' your body up with your hamstrings rather than lifting with your back.
• Squeeze your glutes as hard as possible at the top of the rep to maximize hip extension.
• Maintain a constant tempo, avoiding any momentum or swinging at the bottom of the range.

Make it harder

• Hold a weight plate or dumbbell tight against your chest while maintaining the rounded back posture.
• Slow down the eccentric phase to 3-4 seconds to increase time under tension on the hamstrings.

Frequently asked

What muscles does the rounded back extension work?

The rounded back extension primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the rounded back extension?

The rounded back extension requires no equipment — just your body weight.

Is the rounded back extension good for beginners?

The rounded back extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• 45 Degrees Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings