Back extension bench
Hyperextension bench, Roman chair
A back extension bench supports your hips and lower legs while leaving your upper body free to hinge forward and rise again. It usually has a padded hip support, lower-leg pads and foot plates, often set at an angle. Once adjusted, it feels stable and guided, though the face-down position can take a little getting used to.
You use it mainly for controlled back extensions, lowering from your hips and returning until your body forms a comfortable straight line. The movement works your lower back, buttocks and the backs of your thighs while helping you practise a steady hip hinge. You can keep your range small at first and move slowly to stay in control.
It suits you if you want a supported way to strengthen around your hips and lower back, and you are comfortable getting onto an angled bench. Most models are straightforward to adjust, but check that the top pad sits just below where your hips bend. It needs a clear patch of floor; a standing hip hinge with your hands on a sturdy table is a simpler alternative.
