Back extensions are often dismissed as a simple lower-back exercise, but according to Strength Side founder Joshua Hash and mobility coach Ben Patrick, better known as The Knees Over Toes Guy, they may be one of the most underrated movements for building a stronger and more resilient body.
In a recent collaboration on the Strength Side YouTube channel, Hash shared how six months of consistent back-extension training helped him recover from a lingering back injury, improve his posture, and develop greater strength throughout his entire posterior chain.
“I came for the low back, but I got the whole posterior chain,” Hash said.
Why Extension Matters
Hash explained that most adults spend a large portion of their day sitting, which can contribute to weaker hips, glutes, hamstrings, and lower-back muscles. While back extensions are often viewed as a lower-back exercise, he found they challenged far more than just the lumbar region.
“I thought of this as a low back exercise, and it is, yet the whole posterior chain gets to work,” Hash explained. “Hamstrings, glutes, the upper back, they all become developed.”
He also pointed out that extension is one of the first strength patterns humans develop as infants when learning to lift their heads and spines against gravity.
Recovering From a Back Injury
Hash’s interest in the movement began after an awkward backflip landing early in 2026 left him dealing with persistent lower-back discomfort. Initially, he expected the pain to resolve on its own. Instead, it lingered. When he finally tested his strength on a back-extension machine, he discovered a significant weakness.
“Just 10 bodyweight reps was leaving me super fatigued and sore the next day,” he said.
That realization led him to start training the exercise twice per week.
The Results After Six Months
The progress was substantial. Hash went from struggling with 10 bodyweight repetitions to performing roughly 35 reps comfortably. He also added weighted variations and dramatically improved his single-leg strength. Perhaps most surprising was the effect on his mobility.
“What I wasn’t expecting was my hips to feel more open,” Hash said.
He believes strengthening the muscles on the backside of the body helped counteract the effects of prolonged sitting and improved overall movement quality.
“My back feels stronger, thicker even,” he added. “Fortunately, the back injury is a thing of the past.”
Ben Patrick’s Progression for Building Lower-Back Strength
Patrick then broke down how virtually anyone can begin training the movement safely. Rather than viewing back pain through a single lens, Patrick emphasized building overall physical capacity.
“This whole thing is a game of your demands in life versus your ability to handle them,” Patrick explained.
For beginners, he recommends starting with assisted back extensions and gradually increasing range of motion and resistance over time. As strength improves, athletes can progress to weighted versions using plates, sandbags, or other implements to challenge the entire posterior chain.
A Simple At-Home Alternative
For those without access to a back-extension machine, Hash highlighted an at-home variation demonstrated by Patrick. By placing pillows against the thighs and driving the feet into a wall, beginners can create enough leverage to activate the glutes, hamstrings, and lower back without specialized equipment.
Even short holds of 10 to 20 seconds can provide a meaningful training stimulus. After six months of experimentation, Hash’s conclusion was simple: back extensions deserve far more attention than they receive. What started as an attempt to fix a nagging injury ultimately became one of the most effective tools in his training program for building strength, improving posture, and restoring pain-free movement.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
