The back extension (also called a hyperextension) trains the muscles that switch off when you sit: lower back, glutes, hamstrings, and upper back. In this Strength Side video, the host rebuilt a lower back he tweaked at the start of the year and, six months in, says it feels stronger than ever. He brings in the Knees Over Toes Guy (ATG) to coach the progression from zero equipment up to weighted reps. This note covers the exercise and the best benches to buy in Germany, since the one in the video does not ship here.
Why the back extension
- It trains the whole posterior chain, not just the lower back. Glutes, hamstrings and upper back all get worked.
- Extension is the first strength we develop as babies (lifting the head and spine against gravity) and the one adults lose to sitting. The exercise rebuilds it.
- Physical therapists have used it for 60+ years. The number one way to hurt your lower back is bending to pick something up, or a sudden extreme load. The back extension is a relatively safe way to build that exact ability, then add range and load over time.
- The ATG framing: it is "your demands in life versus your ability to handle them." You are raising the ability so normal life stops being a risk.
- A side benefit: strengthening the backside opens the hips, the reverse of what sitting does.
For me this is the missing piece next to the hip-hinge work. The bike-lift tweak that set off my back was exactly the bend-and-load pattern this builds tolerance for.
How to start and progress
- At home, no equipment (the wall version). Lie face down, prop a pillow or two under your thighs for leverage, and push your feet against a wall. Hold 10 to 20 seconds. The hamstrings, glutes and lower back fire immediately, and even a short hold is hard.
- Bodyweight on a bench. Start unloaded. Ten clean reps can be plenty at first (the host found 10 left him sore the next day). Build reps before load; he worked up to about 35.
- Add load. Hold a plate at the chest, then progress to a sandbag (he went up to about 45 kg with sandbags). Squeeze glutes and abs at the top, and let the bottom give you a gentle stretch.
- Single-leg or single-side variations once you are strong, which also expose and fix left/right imbalances.
The ATG approach is gentle and long-game: "hold on, go whatever range feels good, any reps, think weeks, months, years." That is how he rehabbed his own parents' backs over a decade. If your back is irritable, start at step 1 with short holds and small range, and build slowly. Do not grind reps.
The machines: which bench
Three types, and what each is for:
| Type | Feel | Best for |
|---|---|---|
| 45-degree hyperextension | Torso at ~45 degrees, extend in line with the legs | The default. Posterior-chain strength and weighted reps |
| Adjustable / horizontal bench with extension function | Multi-use weight bench that also does extensions | Saving space and money in a home gym |
| Roman chair / 90-degree | Body more vertical, more hip-dominant | Compact setups; quality varies a lot by model |
What to look for: a wide stable base, a heavy steel frame, a height-adjustable hip pad, comfortable ankle rollers, and at least 130 to 150 kg capacity if you will add weight.
Best options in Germany
| Model | Type | Approx. price | Max user | Buy at |
|---|---|---|---|---|
| Gorilla Sports Hyperextension 45 | 45 / Roman | 90-120 EUR | ~120-150 kg | gorillasports.de |
| POWRX Rückentrainer | 45 | 90-140 EUR | ~120 kg | powrx.de |
| Decathlon Corength back extension | 45 / adjustable | 100-150 EUR | varies | decathlon.de |
| Finnlo by Hammer 45 | 45 | 200-300 EUR | varies | hammer.de |
| Sport-Thieme 45 Rückenstrecker | 45 | 250-400 EUR | ~135-150 kg | sport-thieme.de |
| ATX Hyperextension 45 (HYP-45) | 45, heavy-duty | 250-350 EUR | ~150-160 kg+ | sport-tiedje.de |
The ATG Back Extension shown in the video is pre-assembled and sturdy, but it does not ship to Germany. The closest equivalent here is a heavy-duty 45-degree bench like the ATX (sold through Sport-Tiedje, Germany's largest strength-equipment retailer, which also carries Body-Solid). For weighted training, pick frame stability and capacity over price.
My take
Start with the free wall version and bodyweight reps. Only buy a bench once it is a habit, which for a back-rehab exercise is the right order anyway. To start cheap, Gorilla Sports or POWRX are fine; to buy once for the long run and load it with plates, the ATX or Sport-Thieme 45-degree benches are the safer build. This sits right next to my hinge and bracing work: the hinge teaches the safe lift, the back extension builds the lower-back strength behind it.
Further reading
- Strength Side: How Back Extensions Change the Human Body
- Knees Over Toes Guy (ATG), who coaches the progression
- The bench from the video: ATG Back Extension (US, does not ship to Germany)