7 Best Back Extension Machines of 2024, Tested by Fitness Experts

Nov 02, 2024

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Looking to build that bigger and stronger back? These picks will help you bring it home.

THE BACK EXTENSION is a slept-on exercise. Not only does it strengthen your lower back, but it’s sneakily a solid glute exercise—if done correctly, that is (and we’ll tell you how below). Of course, other exercises like Romanian deadlifts, good mornings, and squats are S-tier glute builders that shouldn’t be ignored, but back extensions are an undervalued and easy addition to your workout routine—great as a warm-up, finisher, or just to mix things up a bit. If you're a fan and have the space at home, owning one of the best back extension machines can offer a convenient and different way to get a glute burn without needing heavy weights.

And when it comes to choosing one, quality matters. We rolled up our sleeves and got to testing and researching the best back extension machines on the market this year. Looking for a machine that checks all the boxes for adjustability, stability, weight capacity, and durability, we turned out a list of our top seven picks. Check them out below.

Read more: How Men's Health Thoroughly Tests and Reviews Fitness Products

There are a few different styles of back extensions—mainly 45-degree (like the Titan and Finer Form picks below) and 90-degree models (like Marcy). The 45-degree back extensions are what you’re used to seeing at a commercial gym; typically, they’re easier to use and, therefore, a great utility pick for anyone at any fitness level. A 90-degree back extension is nearly identical to a glute ham developer (GHD) where your body starts in a straight line with little to no hip support; your core has to work a lot harder to raise and lower your torso, but these types of back extensions usually offer more exercise variety and a more significant stimulus.

Whichever type of back extension you choose, you should be able to hinge forward and extend up as far as you’re capable of without the machine hindering your range of motion. If you have pre-existing lower back issues or are new to lower back exercises, it's a good idea to opt for a 45-degree hyperextension machine. If you're more experienced in the gym and looking for a greater challenge, consider using a 90-degree hyperextension machine.

You also want a machine that allows you to adjust the angle and height of the pads. This helps tailor the machine to your body, making various exercises as comfortable and safe as possible.

Look for a machine made from high-quality materials like 11-gauge steel and dense, moldable foam. You don't want it falling apart after a few sessions, nor do you want your hips in agony after just a few sets.

Also, sturdier materials mean a more secure base because nobody wants to feel unstable while their torso dangles over the floor mid-rep. (Choosing a machine with a broader base will also help it stabilize.)

This one is obvious, but always check the machine’s weight limit—especially if you’re a larger person. It should handle your body weight and any extra weights you may add. We don't recommend using a machine rated to support less than 300 pounds.

Most back extensions take up a few square feet of space, which you need to be mindful of, especially if you live in an apartment or don’t have a dedicated space for your gym. If you’re just beginning to build out a home gym, we’d suggest starting with more essential pieces (like weight benches, adjustable dumbbells and kettlebells, and barbells). If you still have space and are sold on a back extension machine, you’ll want about five square feet to store the machine and perform the exercise.

For the past several years, Men's Health fitness editors and experts have been testing the best back extension machines in gyms worldwide. Experts, including our fitness director Ebenezer Samuel, C.S.C.S., senior fitness editor Brett Williams, NASM, and fitness and commerce editor Charles Thorp, NASM, tested and assessed the best back extension machines from top-rated brands for warm-ups, finishers, and everything in between.

When evaluating each machine, we looked at factors like durability, stability, adjustability, size, and value. In addition to our personal favorites, we also considered Reddit reviews to discover which back extension machines have impressed other fitness enthusiasts. The following list represents our picks for the best back extension machines of 2024.

If you’re serious about training your posterior chain, have cash to burn, or are a fit guy going through a midlife crisis—all three of those reasons may be enough to justify spending a grand on this Nordic curl-back extension hybrid. The build is top-notch, the back extension adjusts in at points, and you get two machines in one.

The appeal of a multi-use machine is its functionality, with quality typically taking a slight hit to accommodate the convenience of owning two or more gym machines. In other words, if you buy a Nordic curl bench that is also a back extension, you probably don’t expect it to be the best version of either tool. What makes Shogun’s multi-purpose Nord-Ex unique, and our best pick overall, is that the brand gives up zero ground in the quality department. You get a premium Nordic curl bench and a back extension that holds up to (or, more likely, surpasses) any version you’ve used at your big box gym.

You can read our full review of the Shogun Nord-Ex, but we will focus on the back extension in this article. Men’s Health contributor and fitness journalist Andrew Gutman owns the Nord-Ex and says switching between the Nordic curl and back extension takes 30 seconds or less. You can adjust the back extension to five angles: 35, 40, 45, 50, and 55 degrees. The padding on the hip pad is about three inches thick and made from the same high-quality foam you’ll find on the best weight benches.

The only objective downside to this machine is the price. A thousand dollars is an extreme investment, especially for a tool we wouldn’t classify as essential. (It’s also worth noting that Shogun charges an additional $55 for the storage feet to store it upright.) Still, there’s no denying the quality, functionality, or even aesthetic appeal of this matte steel-covered bench. If you’re all-in on owning a back extension and can afford the price tag, we’re confident in the Shogun Nord-Ex.

Titan’s price point says “budget,” but the build of this back extension is that of a machine worth more. It uses 11-gauge steel, has a large steel diamond footplate, and a wide range for adjustable torso height. You’re not getting anything more than a back extension machine, but what you are getting is great quality for a comparatively fair price.

It isn’t the sturdiest unit—and mind you, it can only support up to 250 pounds—so I don’t work through any explosive motions on it, but the calf supports are comfortable, and there is enough adjustment for me to customize the machine to my fit. You can raise or lower it to suit heights ranging from 34 to 43 inches. Because the footplate and hip pads are wide-set, you’ll feel secure when locked into the machine. The Y-shaped base should prevent the back extension from rocking during use, but one of our testers found himself tripping over the base a couple of times, which is obviously avoidable but speaks to how much space this single machine can take up in a fairly tight space (like a one-car garage or small basement).

All in all, you’ll be hard-pressed to find a better quality back extension for the price, but the lightweight limit, obtrusive base, and minimal functionality won’t appeal to everyone, especially those willing to spend more.

Having spent time putting the LifePro SculptTrainer to the test, we can confidently say it's one of the best budget back extension machines out there. For under $150, I wasn't expecting much from this machine. But from the get-go, I was surprised by how comfortable and sturdy it felt compared to other budget machines I've tried.

The thick and firm padding on the seat, support pads, and rollers feels comparable to machines at least double its price. Front and rear foot stabilizers add to its stability, keeping the machine rock-steady during use, even on non-carpeted floors like tile or wood. But the SculptTrainer really shines in terms of versatility. Hitting upper body with preacher curls and dumbbell rows, working the core with crunches and side bends, and targeting the lower body with Bulgarian split squats and lateral bench hops were all a breeze.We like LifePro’s SculptTrainer as a utilitarian addition to a modest home gym. It’s not made of the highest quality materials, nor is it the sleekest piece of equipment on this list, but it allows you to perform a handful of effective exercises. It’s also lightweight and compact, making storage as easy as sliding it under your bed. However, bigger guys and more advanced lifters should opt for a heavier-duty option, as this one can only support a modest load of 330 pounds.

No machine on our list offers a better value for your dollar than the Freak Athlete Hyper Pro. For $800 (or $1,300 if you get the suggested add-ons), you’re able to perform over 25 exercises on nine machines—a Nordic bench, reverse hyper, back extension, GHD, hamstring curl, decline sit-up, hip thrust, leg extension, and a general upper body trainer.

Unless you already own a decked-out gym, most folks will appreciate the Hyper Pro's versatility. Some settings (the back extension and Nordic curl, in particular) are better than others (the reverse hyper setting doesn’t allow full clearance for everyone).

"A back extension, once you've found the setting, it's super-comfortable and sturdy," says Men’s Health Fitness Director, Ebenezer Samuel, C.S.C.S. "The padding feels great on your quads, and the machine does not move, whether playing with explosive concepts or using heavy loads."

Samuel notes that changing between the different machines isn’t as easy as Freak Athlete promotes (though you’ll get the hang of it just fine), and that all the knobs and switches "can lead you to punch or hurt yourself if you’re not careful."

The Hyper Pro is priced at $800, but for an additional $500, you can buy the GHD, leg extension, and leg curl machine (which also enables upper body exercises such as face pulls, rows, and curls.) If you’re not pining for those accessory movements, then save yourself the money and still enjoy six different machines. At either price, the Hyper Pro is still a tremendous value considering there are back extensions and Nordic curl benches on this list that go for between $800 and $1,500.

Technogym’s back extension is the closest on this list to what you’re (probably) used to seeing in a commercial gym. That's because the brand is a popular distibutor for high-end gyms all over the world. It’s a classic 45-degree angled bench with a wide base and adjustable hip pad. Though expensive, it offers a comfortable and familiar back extension experience that is sturdy as all get out.

What we like most about the Technogym is the level of hip comfort you get. Look at the photo above, and you’ll immediately notice the extra-plush hip pads; you’ll never feel any metal digging into your hip flexors or limiting your range of motion. The pad height setting also offers a nice range of adjustability with nine different positions, and a spacious footplate allows for even more exercise variations. The wide base, which spans nearly 30 inches, helps to prevent any unwanted shaking or rocking.

Something to consider is that the extension angle doesn’t adjust, so you’re only ever able to perform back extensions at 45 degrees. This isn’t a deal-breaker for most folks, but some machines, like the Nord-Ex, allow you to adjust the angle up and down to make the movement easier or more difficult. Also, this 80-pound machine is bulky and without wheels, so moving it, while doable, may be a pain for some folks. We suggest picking a spot in your gym where you’re ok with this back extension living and leaving it there.

Another Nordic curl-back extension combo, the Nordic Plus by Base Blocks, gives you more for your money (at a good price) while being compact, easy to use, and fairly versatile.

Priced at $395, it offers exceptional value compared to similar machines. Its five height settings and range of motion adjustments make it suitable for beginners and advanced users, allowing for progressive workouts. We found the range of motion adjustment features especially beneficial for newcomers learning the ropes of the Nordic curl. For example, you can angle the bench upward to perform Nordic curls with a limited range of motion. Once you get stronger, you can reduce the angle of the slope to increase your range of motion. You’ll eventually progress to full ROM Nordic curls—a significant feat of strength that translates to more hamstring strength, which one study showed could reduce the chances of a knee injury.

On its website, Base Blocks references a "removable groin pad for the boys," which should provide additional comfort as you perform back extensions. One unique quality about the Nordic Plus is that, compared to standard back extensions, the pad is 30 inches long by 20 inches wide, providing more surface area for your legs and hips to rest against. (Most back extensions consist of a single steel support bar and hip pads for the user to rest against.)

While the frame is rated to support up to 330 pounds, we found some stability concerns when using this machine with heavier loads. However, placing it up against a wall did help.

Short on space but set on owning a back extension machine at home? This bench from Finer Form works double duty as both a 45-degree back extension bench and a classic adjustable workout bench (which we think is a home gym essential). It is ideal for tight spaces that can't accommodate both. Despite weighing just 18 pounds, it can also support up to 660 pounds.

Regarding comfort and customization, this bench holds up to other benches we’ve tested that cost north of $250. On the back extension side, it's sturdy and highly adaptable. You get eight hip bench heights and four foam roller positions to fine-tune your experience, meaning it works well for people of different heights. Flip it over, and it transforms into a flat or decline bench with adjustable angles at 15, 50, and 85 degrees. You can also perform preacher curls on the backside of the back extension pad, which is a nice bonus for those looking to grow their arms.

However, with most fitness equipment, our ideology is that a jack-of-all-trades is usually a master of none. Finer Form’s bench won’t be the best back extension or weight bench you could own. That said, while we’d suggest powerlifters or strongman types look elsewhere for a more durable and sturdy bench, we think this model will work for most anyone. Regularly on sale for less than $200, you’re not going to be kicking yourself down the line if you decide you want to sell it off and upgrade to another weight bench, back extension, or multipurpose machine.

Because most people's lower back extensors don't need to be strengthened or shortened any further, we like to focus on isolating the glutes in the back extension. Here's how:

First things first, adjust the machine to fit your body. The top of the pads should be 2-3 inches below hip level so that you can properly bend at the hip crease. And make sure your feet are securely hooked under the footpads.

Stand with your thighs against the pads of the machine, your arms crossed over your chest, by your sides, or your hands behind your head. Some machines even have a place to hold onto, so grab that if you've got it.

Before you start moving, engage your core and glute muscles. This helps protect your lower back and gives you better control over the movement.

It's showtime. Tuck your chin to your chest and round your upper/mid back. Hinge at your hips and lower your upper body toward the floor.

When you've lowered as far as you can while maintaining a rounded back, squeeze your glutes to raise your upper body back up.

Keep it rolling. Do the desired number of reps and sets until you no longer feel that deep engaged glute contraction. Start light if you're new to this, and gradually add weight as you get stronger. (This isn't an exercise anyone should be going heavy on.)

Remember, don't overdo it. Keep the motion controlled and coming from the glutes by rounding the back instead of using your lower back extensors to stand up.

When you're doing the back extension, you’re going to work a group of muscles called the erector spinae, which run alongside your spine from your lower back all the way up to your neck. These muscles play a key role in helping us stand up, and are involved in a ton of lower body movements, like the squat and deadlift.

But if you want targeted lower back gains, there are a few bodyweight moves you can do instead of back extensions, according to Ebenezer Samuel, C.S.C.S., MH Fitness Director. That’s because the back extension, in practice, is less for your lower back, and more for your glutes. No matter who you are, you’re going to get a lot of glutes when doing the back extension because it’s impossible for your glutes to not be involved in driving you into an upright position. Building strength in the glutes means building strength in your posterior chain, which can help take pressure off of your lower back in the long run.

At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. For this story, we spent hours testing and researching top-rated back extension machines for all fitness levels and budgets. We also interviewed experts in our expansive network of trainers and performance coaches, including our MH Advisory Board.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage, which is why you can trust us to provide you with reliable and unbiased product recommendations.

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Charles Thorp is the Fitness and Commerce Editor at Men’s Health, where he shares the best product recommendations in gym equipment, recovery tools, supplements, and more. Following an early life in athletics, Charles became a NASM-certified trainer and began writing programs alongside the most respected coaches in the world.

Since entering the world of fitness content, Charles has had the opportunity to learn from and train alongside high performance individuals from the NFL, UFC, NBA, Formula 1, CrossFit, US Olympics, and Navy SEALs. When he’s not writing about training programs or gear, he can be seen at the gym or in the wild, putting them to the test.

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