A back extension is an exercise performed on a back extension bench, sometimes referred to as the Roman chair. As spinal flexion occurs, it targets the erector spinae to help increase strength and stability in the lower back and hip flexors. The hamstrings have a small role, but are not the main muscle group used in this exercise.

The back extension is a useful exercise for lifters because it strengthens the stabilizers used in squats and deadlifts and can improve your ability to support your core. It also targets the muscles used to help lock out the deadlift, making it a beneficial exercise for powerlifters who struggle with it.

Plus, it’s a great workout for someone who works at a desk, as strengthening the glutes and lower back helps counteract the effects of sitting all day.