Exercise guide · Beginner · Compound

Lever Back Extension: How to Do It & Muscles Worked

The lever back extension is a machine-based exercise targeting the muscles of the lower back (spine extensors), with secondary emphasis on the glutes and hamstrings. It is performed by sitting on a leverage machine, securing the feet, and extending the back against resistance.

Primary muscles
Not recorded
Secondary muscles
Hamstrings , Glutes
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the lever back extension
Front view: muscles worked by the lever back extension. Secondary: hamstrings and glutes.
Back view: muscles worked by the lever back extension. Secondary: hamstrings and glutes.
Primary Secondary

How to do the lever back extension

  1. Step 1: Adjust the machine to fit your body size and range of motion.
  2. Step 2: Sit on the machine with your back against the pad and your feet secured.
  3. Step 3: Place your hands on the handles or grip bars.
  4. Step 4: Engage your core and slowly lean forward, allowing your back to round slightly.
  5. Step 5: Pause for a moment at the bottom position, feeling a stretch in your lower back.
  6. Step 6: Using your back muscles, slowly raise your torso back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the lever back extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.