Back · Back Extension Bench
Back Extension Hold
How to do the back extension hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Back Extension Bench
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Position yourself face down on a back extension bench. Raise your torso until your body forms a straight line and hold the position.
- 1Engage your lower back, glutes, and hamstrings to maintain the hold
- 2Keep your body in a straight line from head to heels
- 3Breathe steadily throughout the hold
Common mistakes
- Don't hyperextend your back past neutral
- Avoid letting your hips shift or rotate
- Don't hold your breath
Muscles worked
The back extension hold mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the back extension hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.