Best 5 Back Extension Alternative At Home That You Can Consider!

Best 5 Back Extension Alternative At Home That You Can Consider!

The lower back is the most important part of our body. It connects our upper body to the lower body.


Thus, it’s crucial to keep it healthy by doing back extension exercises. Since back extension exercises are isolated exercises, you usually need a back extension machine or a Roman chair.


Therefore, in this article, I'm going to tell you about some of the best back extension alternatives at home.


Make sure you stick around learning everything properly.

Best Back Extension Alternative At home.

Below are some of the best back extension alternatives that you can easily try at home without having any machines.

1) Prone Back Extension

Prone back extension is the best exercise for targeting your lower back and glutes. It’s a bodyweight exercise that gives you a kind of Superman feel.

The best thing about this exercise is that it’s easy to do and doesn’t require any sort of equipment to get done. It is easy enough for beginners to do. What is your method? Come on, let's learn together.

The Method Of Doing The Exercise!


  • While lying on your stomach, pull your arms back so they are even with your armpits.
  • Squeeze your shoulder blades together and turn your shoulders back.
  • With your hands, lift your body up, while squeezing your glutes.
  • Reverse the process by lowering them.


That’s how easy it is to do that exercise.

2) Good Mornings

Good Morning is a simple exercise that can be done at home. There can be some controversy surrounding the practice of good mornings since if done incorrectly, it can cause serious damage.


Maintaining a slightly arched spine is challenging, but essential for a successful and effective good morning. Resistance bands, barbells, or Smith machines can be used for this exercise.


The Method Of Doing The Exercise!

  • Set your barbell at shoulder height in your power rack after squatting down to it. Stoop down under the bar to put it on your upper traps. You should hold the bar just a little bit more than shoulder width away from your body. Pull the bar down toward your back to prevent it from moving.
  • After unracking the barbell, take one to two steps backward. Standing, keep a shoulder-width distance between you and the person next to you. The next step is to slightly flex your knees while using your abs.
  • By using your hips, push your glutes back and bend forward as far as your hamstrings will allow. Lower backs that are round should be avoided. The range of motion you can achieve depends on the flexibility of your hamstrings. A barbell should not be lowered below your hips.
  • As you stand up, put your hips in a forward position.


3) Cable Pull-Through

Cable through is the best alternative to back extension exercises, which come from the Romanian deadlift.


Since most of the Romanian deadlift exercises are done with dumbbells or barbells, most of you might be wondering how this exercise can be done without equipment. So, let me tell you, this is a kind of exercise in which you don’t need to use any sort of equipment.


You can do it at home without any difficulty. All you’ll need is a cable machine with a rope handle. That’s it. Although your lower back isn't under as much strain, your hamstrings, glutes, and lower back are still working.


It is a great exercise for people of all fitness levels because the resistance can easily be decreased or increased.


The Method Of Doing The Exercise!

  • Using a twin rope, set up a low cable pulley at knee height.
  • Grab the rope between your legs and hold it there with both hands as you turn away from the machine.
  • As you step away from the cable pulley, keep your feet flat on the ground and your arms straight. Straighten your back and keep your shoulders down.
  • Keep your body aligned with the floor by leaning forward at the hips and engaging your posterior. The knees are slightly bent at the beginning of the exercise.
  • Keep your back straight and your shins perpendicular. When you lift weights, you should feel your hamstrings stretched and your feet evenly distributed.
  • As you raise your hips to stand, tighten your glutes. Avoid overextending your lower back. Maintain a taut and flexed glute.
  • You can make as many as you need.


4) Kettlebell Swing

The kettlebell swing is an easy-to-do back extension exercise alternative. The majority of lower back exercises, such as 45-degree back extensions, demand a strong hip hinge, and kettlebell swings are no exception.


Due to the hinge at the hip, these exercises are quite effective at strengthening the lower back.


Your lower back muscles must be contracted when you lean forward from your hips to prevent your lumbar spine from bending. The correct term for this type of muscular contraction is isometric. How to do this exercise?  Let's learn how!

The Method Of Doing The Exercise!

  • In front of you, place your feet hip-width apart and hold a kettlebell.
  • Keep a bent knee position while swinging the kettlebell between your legs.
  • Push your hips forward and contract your glutes throughout the full repetition while swinging the kettlebell to shoulder level.
  • Then, place the kettlebell down and repeat the exercise as many times as you need to.


5) Stability Ball Back Extension

This exercise is for those who have stability balls. If you have a stability ball, this exercise is ideal for you.


You’ll easily be able to do a 45-degree back extension alternative. So, is your stability ball ready? If yes, then the following are the necessary extensions to do this exercise with ease:

The Method Of Doing The Exercise!

  • Place the ball on the ground and begin by kneeling before it.
  • Place your torso on the ball, then stretch your legs behind you and plant your feet firmly.
  • As if you were performing a sit-up, place your hands behind your head and lean forward over the ball.
  • Exhale while pressing your feet firmly into the ground and lifting your chest and torso off the ball as you squeeze your glutes.
  • Taking a deep breath and lowering your body again will prepare you for another rep.


That’s how you do ball stability exercises. So, these are the best back extension alternatives that you can use at home. I'd like to answer some of your frequently asked questions now. I'll quickly do that.



1) Is there a way to do back extensions at home?

Yes, there are many back extension alternatives that you can try at home. These exercises include;


  • Prone Back Extension
  • Good Mornings
  • Cable Pull-Through
  • Kettlebell Swing
  • Stability Ball Back Extension


2) How do you put in back extensions without a back extension machine?

Lie on your back with your knees about hip-width apart and squat down. The shins should be flat on the ground, and your back should be straight. Hands-on hips, push back until your buttocks touch your calf muscles.


When your hips are in their initial position, contract your glutes to move them back and forth.

3) Are back extensions necessary?

Yes, back extensions are necessary for strengthening your lower body.

4) How do you do a back extension with a bench at home?

Your hips should hang off the end of the flat bench as you sag over the edge. Cross your arms in front of you while maintaining a straight body.


Slowly lean forward from the waist while maintaining a flat back until you are almost touching the ground.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.