# Back Extension

The roman-chair hinge — hips anchored on the pad, fold forward, then raise
the trunk back in line with the legs.

- **Category:** Main circuit
- **Type:** Machine-based back extension (hip hinge)
- **Targets:** Spinal erectors, glutes, hamstrings
- **Prescription:** 3 × 10–15
- **Defaults:** 3 × 10 weighted

## Setup

Set the pad so its top edge sits at the crease of your hips — you must be
able to fold freely over it. Hook your heels under the ankle rollers,
cross your arms over your chest.

## Execution

1. Fold forward over the pad with a controlled, mostly-flat back.
2. Lower until the hamstrings stop you, without going slack.
3. Squeeze glutes and back to raise the trunk until it lines up with the
   legs — no higher.

## Cues

- Movement comes from the hips with the back held long.
- Rise to a straight body line, not into an arch.
- Slow down; momentum does nothing here.

## Common Mistakes

- Pad set too high, blocking the hinge.
- Hyperextending past the body line at the top.
- Swinging up with momentum.

## Progression

Slow the lowering phase, add a pause at the top, then hold a plate to the
chest for load.