Low Back Extension | Home Gym Hacks

February 19, 2024 2 min read

Shredded Dad on...

Welcome to our Home Gym Hacks, where we share creative and effective ways to maximize your home workout experience. In this series, we dive into innovative exercise hacks that use minimal equipment, turning your home gym space into a powerhouse of fitness possibilities.

Getting into a Low Back Extension

Low back extension machines are great for isolating and strengthening the lower back muscles but can take up a lot of garage gym space and don’t offer too much versatility.

This hack shows you how to recreate this machine with your weight rack, bench, a spotter arm, and a sandbag.

Setting Up The Lower Back Extension Hack

Here’s what you need:

Weight bench: Supports your hips.

Weight Rack:Used to attach spotter arm (see below)

Spotter Arm: Anchors down legs

Sandbag: Lifts your body so you can get a bigger range of motion

Getting into Position

1. Add the spotter arm: Insert the spotter arm (upside down) into the weight rack at a height approximately a foot above your weight bench. You may have to play around with the height.

2. Place a sandbag on top of your bench.

3. Go Time: Place your hips on top of the sandbag and lift your legs until they hit the bottom of the spotter arm. Now lower your upper body and raise it back to horizontal to build a rock hard lower back!

Home Gym Hacks

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Here's to getting stronger and using new movements—enjoy your workout!


Shredded Dad

Hi! I’m Jose and I’m the proud owner of a PRx Pro Rack and PRx folding incline bench.

I’m the founder of ShreddedDad.com, where I review home gym equipment, share fitness tips, and brainstorm home gym hacks.

You can connect with me on Instagram, where I share entertaining gym content from my garage gym.

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