Back · Bodyweight
Standing Back Extension
How to do the standing back extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Back
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with feet shoulder-width apart and hands on your lower back. Gently lean backward, extending your spine, then return to neutral. Repeat rhythmically.
- 1A gentle extension through your lumbar spine
- 2Your hands support your lower back as you lean back
- 3Keep the movement controlled and within a comfortable range
Common mistakes
- Don't force the range, stay within pain-free limits
- Avoid locking your knees or shifting your weight forward
- Don't hold the extended position for too long on each rep
Muscles worked
The standing back extension mainly works the lower back.
- Lower BackPrimary
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the standing back 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 April 2026.