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5 Best Back Extension Alternatives For Targeting The Same Muscle

Back Extension Alternatives | myworkoutdiet

Face Pull | Bodyweight Triceps | Back Blaster | Leg Extention

Back extensions effectively work the muscles in your lower back region. But what if you don’t have the back extension machine at your gym? Or maybe you’re recovering from an injury that prevents you from doing them? No problem – there are several alternative exercises that’ll hit those same lower back muscles hard.

These back extension substitutes don’t just target the muscles in your lower back though. They’ll also train your core, glutes, and hamstrings for one killer total-body workout. Mixing things up and finding new ways to challenge your body is key for making continual gains.

Maybe you’re just bored with your current routine. Or you’re limited by equipment access or mobility issues. Whatever your situation, these back extension alternatives provide an awesome plan B for staying on track with your lower back and overall strength training.

Ready to discover some new exercises to take your lower back workout to new heights? Let’s explore the 5 best back extension alternatives that’ll have you feeling the burn.

Why Is There A Need for Back Extension Alternatives ?

Switching up your exercises is really important to keep making progress and avoid injuries. This is why having “Back Extension Alternatives” is so useful. While back extensions are great for working the lower back muscles, there are some situations where you may need to do different exercises instead.

For example, if your gym doesn’t have a back extension machine or bench, you’ll need some alternatives so you can do it with little or no equipment. People recovering from back or spine injuries may also need to temporarily replace back extension exercise with its alternatives during their recovery.

Some people just have a hard time getting the proper form for back extensions, or find them uncomfortable. Doing the exercise incorrectly can lead to further injury. For those folks, finding good “Back Extension Alternatives” that work the same muscles but feel better is really important.

Your body can also get used to doing the same exercise over and over. To avoid plateaus, you need to change things up by using different back extension exercise that work those lower back muscles in new ways.

Overall, having options for lower back extension lets you keep training your lower back effectively, even when regular back extensions aren’t a good choice. It adds helpful variety too!

What Major Back Extension Muscles Worked With Alternatives ?

The back extension exercise primarily hits the erector spinae muscles running along the spine. But the alternatives we’ll cover don’t just focus on that one area – they engage multiple major muscle groups for an overall back and body challenge.

First it will target your glutes (butt muscles). These back extension alternatives will really make your glutes, especially the large gluteus maximus muscle, work hard. Building up your gluteus maximus is very important for powering through hip extensions and keeping your pelvis in proper alignment to avoid low back strain. You’ll also feel these exercises including up your core – the abs, obliques, and deeper stabilizing muscles around your trunk and spine.

Don’t forget the involvement of your hamstrings either. These muscles on the back of your thighs will be working hard, alongside your glutes and lower back during the hip hinging and extension motions. By hitting your posterior chain along with your erectors, you get maximum training benefits.

So while the erector spinae remains the main focus, having variations that targets multiple muscle groups provides a total body challenge. Your back, core, glutes and hamstrings will all be feeling it after these killer alternatives.

Assessing Your Needs and Choosing the Best Alternatives

Picking the right back extension alternatives for you is important. You’ll want to look at your own situation and goals to find exercises that fit best. Here are some things to consider:

Equipment – Look at what equipment you have access to. If you’re at a full gym, you’ll have more exercise options than working out at home with minimal equipment. Choose alternatives based on what you can actually use.

Injuries/Limitations – Do you have any previous injuries or issues with mobility, especially in your lower back, hips or knees? Certain exercises could make existing problems worse. You may need to modify or avoid some moves. Ask a doctor or trainer if you’re unsure what’s safe for you.

Fitness Level – How experienced are you? Beginners should start with simpler exercises and work their way up as they get stronger and master proper form. More advanced exercisers can try harder variations to keep challenging themselves.

Goals – Think about what you want to look like. If building muscle size and strength is your goal, choose alternatives that allow you to gradually increase weight/resistance over time. If muscular endurance is the focus, higher rep bodyweight exercises may be better.

By looking at your equipment, physical abilities/limitations, experience level and specific fitness goals, you can pick back extension alternatives that are appropriate, challenging and line up with what you’re trying to achieve.

5 Best Back Extension Alternatives  : 

1. Barbell Seated Good Morning Hips

Barbell Seated Good Morning Hips | Back Extension Alternatives

This exercise is one of the best if you are looking for a traditional back arching move. It engages all the muscles that are along with your backside chain, including the lower back, booty blasters, and hammy hamsters. This back extension alternative can improve your posture, flexibility, and can reduce the chance of lower back injury.

How to Crush It:

  1. Sit on a plane bench, with a heavy bar resting across your upper traps, behind your neck trunk.
  2. Place your feet hip-width apart, knees with a slight bend.
  3. Engage your core muscles and keep that spine in a straight line.
  4. Inhale, then hinge forward from the hips, lowering your torso until parallel to the floor or as far as feels good.
  5. Exhale and squeeze those glute gainers to return to the start position.
  6. Repeat for as many reps as desired.

Pro Tips:

  • Maintain proper form throughout the movement.
  • Avoid rounding or over-arching that back.
  • Move with control, no momentum generated.
  • Start light and gradually load up as you master it.
  • Engage that core to promote stability and back health

2.) Barbell Straight Leg Deadlift Thighs

Barbell Straight Leg Deadlift Thighs | Back Extension Alternatives

This exercise targets the posterior chain muscles, including glutes, hamstrings and lower back. This is a compound exercise because it doesn’t only target the important muscle groups, but also improves posture and stability. This is the reason for including this exercise in the top 5.

How to Perform the Exercise:

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
  2. Keep a neutral spine position by engaging your core and keep your back straight.
  3. Inhale, and bend forward at the hips, push them back while keeping your legs straight.
  4. Feel the stretch in hamstrings while lowering the barbell towards the floor.
  5. Exhale, and engage your glutes and hamstrings to lift the barbell back to the starting position.
  6. Repeat for the desired number of repetitions, keeping your movements controlled.


  • Keep your chest up with shoulders stretch back throughout the exercise.
  • Avoid overarching and rounding your back.
  • Lift the weight that allows for proper form and control.
  • Engage your core muscles for proper form and stability.

3.) Reverse Dip Upper Arms

Reverse Dip Upper Arms | Back Extension Alternatives

Yes we can include reverse dips upper arms as a back extension alternative at home. The biggest advantage of this exercise is that it doesn’t require any equipment and can be performed anywhere, anytime. It targets the shoulders, triceps, and upper back muscle groups. This is also a compound exercise which hits these crucial muscles and improves overall body strength and stability.

How to Perform the Exercise :

  1. Position yourself on a plane surface, placing your hands shoulder-width apart.
  2. Straighten your legs backwards, away from your body, keeping them extended.
  3. Inhale deeply, and carefully lower your body towards the floor by bending at the elbow joints.
  4. Lower your body until you feel a stretch in your triceps and shoulders.
  5. Exhale forcefully, engaging your triceps to push yourself upward by engaging core muscles and move upward until you feel great stretch in your lower back.
  6. Repeat for the number of repetitions ao that your lower back starts feeling soreness, maintaining control throughout the movement.


  • Remember to engage your core muscles to maintain proper spinal alignment.
  • Avoid momentum or swinging during the movement.
  • Adjust your hand placement to target different areas of the triceps muscle group.
  • Ensure the surface is plain, so you don’t feel any discomfort.

4.) Reverse Hyper on Flat Bench Hips

Reverse Hyper on Flat Bench Hips | Back Extension Alternatives

The Reverse Hyper back extension bench is an excellent posterior chain exercise that can be used as an alternative exercise. It majorly works the hamstrings, glutes, and lower back muscles in a unique way, while maintaining strength and flexibility in these areas.

How to Perform:

  1. Start this exercise by lying prone (face down) on a flat bench, allowing your legs to hang off the bench.
  2. Your legs should be straight and together throughout the movement for proper result.
  3. Inhale, engage your core muscles to stay stable.
  4. Exhale, using your hamstrings and glutes raise your straight legs up towards the roof as far as you feel contraction.
  5. Squeeze your glutes at the top of the motion for a second.
  6. Inhale, slowly lowering your legs back to the starting position with control and maintained position.


  • Avoid arching your back and maintain a neutral spine.
  • Go lighter on weight initially until you get the hip hinge movement down.
  • Hold on to the bench with your hands for extra stability if needed.
  • Focus on squeezing the glutes and engaging core muscles to fully engage the posterior chain.

5.) Lever Back Extension

Lever Back Extension | myworkoutdiet

This lower back extension machine is a great alternative to the traditional back extension exercise, targeting the muscles of the lower back, hamstrings, and glutes. This exercise can double the result because it is a weighted back extension exercise.

How to Perform the Exercise:

  1. First set up the lever back extension machine by adjusting the roller pads according to your height or your comfortability.
  2. Sit facing forward on the machine, placing your toes on the foot rest.
  3. Cross your arms across your chest or also you can grasp the side handles for support.
  4. Inhale, and engage your core muscles to maintain a proper neutral spine position.
  5. Exhale, and use your lower back and glute muscles to move the lever backward until it’s parallel to the floor.
  6. Inhale, and slowly get your torso back to the starting position in a controlled motion.


  • Keep your back straight for maintaining proper spinal alignment throughout the exercise to avoid injury.
  • Use your core muscles to provide stability and support during the movement.
  • Start with a lighter weight and gradually increase until you feel comfortable with the motion.
  • Focus on including your lower back and glute muscles to perform each rep.
  • Breathe properly, exhale during the lifting and inhale during the lowering.

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