Back · Bodyweight
Backward Reach Body Extension
How to do the backward reach body extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand tall with feet hip-width apart and arms overhead. Squeeze your glutes, brace your core, and reach your arms and chest back to extend gently through your hips and upper back, then return to upright. Move smoothly through a comfortable range to open the front of the body.
- 1A stretch across the front of your hips and abs
- 2Your glutes squeezing to protect and drive the extension
- 3Your upper back opening as your arms reach back
Common mistakes
- Hinging only at the lower back instead of extending evenly
- Letting your ribs flare and core go loose
- Reaching back so far you lose your balance
Muscles worked
The backward reach body extension mainly works the lower back, with the glutes, upper abs, lower abs, quads, and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- CalvesMinor
- Front DeltsMinor
Kovo programs the backward reach body extension 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 June 2026.