Form cues
- Brace before you move
- Move through a smooth arc
- Keep feet firmly planted
- Return to tall posture
Exercise
Lever Back Extension
Back, leverage machine
A machine-based trunk extension that trains the lower back, glutes, and hamstrings by moving your torso against resistance.
Target: spine. Also works: glutes, hamstrings.
Steps
- Adjust the machine so the back pad sits comfortably against your upper back and your feet are secured on the platform.
- Sit tall against the pad and grip the handles or side bars.
- Brace your core and lean your torso forward under control through the machine's range.
- Stop at the bottom when you feel a comfortable stretch and keep your feet pressed into the platform.
- Drive your torso back against the pad until you return to an upright position.
- Repeat smoothly without bouncing or jerking the pad.
Common mistakes
- Using momentum and bouncing out of the bottom position
- Pushing through a short, rushed range of motion
- Letting the feet lift or shift on the platform
- Hyperextending far past upright at the top
Breathing
Inhale as you lean forward, then exhale as you extend back to an upright position.
In the app, search for Lever Back Extension and add it to a workout.