Back extension machines—sometimes called hyperextension benches, Roman chairs, or glute ham developers—primarily target your lower back, glutes, and hamstrings. When used correctly, they can help you build strength and improve your range of motion. Corey Lewis, CPT, co-founder of 1AND1, says strengthening your erector spinae (muscles and tendons that run from the base of the skull to the back of the pelvis) can help relieve lower back pain, improve posture, and provide greater core support.
High-quality back extension machines are durable and adjustable, with thick padding and handles that make them easy to use. Some machines are foldable, portable, or versatile enough for other exercises. To find the best back extension machines, we first spoke with experts about which key features set the top ones apart and their benefits. Then, we extensively researched dozens of back extension machines and assessed each one based on comfort, ease of use, safety, adjustability, and value to find the top options on the market.
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Key Specs:
Angle: 45-90 degrees | Dimensions: 54 x 31 x 39-40 inches | Product Weight: 88 pounds | Weight Capacity: Not listed | Adjustable: Yes | Warranty: Limited lifetime (home), 10 years (commercial) | Assembly Difficulty: Easy to assemble, but heavy
Who It’s For
Best for exercisers who want a highly customizable back extension machine and have plenty of space in their home gym.
Why We Love It
Inspire Fitness’ Hyperextension Bench is our top pick because it’s highly adjustable—you can shift it into five different angles ranging from 45 to 90 degrees. Since its hip and leg pads are also movable, you can easily customize this bench to work best for your needs. We love that it comes with a complimentary 3-month subscription to the Centr app, which has workouts, fitness programs, nutrition advice, and guided meditations, all provided by expert fitness professionals.
This bench is packed with expert-approved features, like a heavy-duty steel frame and plush foam padding to protect your body. Plus, it has handles that make it easy to use and rear transport wheels for simple storage. This bench’s steel frame and heavy weight make it super solid and sturdy, so you can be sure it won’t move while you’re doing abdominal and lower back exercises.
Potential Flaws
- At 88 pounds, this bench is pretty heavy and takes up a lot of floor space. Be sure to measure your space to ensure this machine will fit properly.
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Key Specs:
Angle: 45 degrees | Dimensions: 46 x 24 x 38-47.5 inches | Product Weight: 36 pounds | Weight Capacity: 250 pounds | Adjustable: Yes | Warranty: 1 year | Assembly Difficulty: Easy and quick assembly
Who It’s For
Best for beginner to intermediate exercisers needing a basic back extension bench that’s easy to store when not in use.
Why We Love It
If you’re looking for a user-friendly machine that’s good for beginner exercisers, we recommend Titan Fitness’ Back Extension Bench. Our experts recommend starting with a 45-degree bench, like this one, and working your way up to a 90-degree bench over time. Designed with a Y-shaped base, this bench’s steel frame remains stable and sturdy while you work out. And we like the fact that it folds up for easy storage.
The bench is lined with thick vinyl leather padding and has an adjustable height, making it suitable for many exercisers. Users have also found that it’s simple to assemble, so you can get started right away. This bench is one of the more budget-friendly options on our list, and with its simple design and durable construction, we think it delivers exceptional quality.
Potential Flaws
- This back extension bench’s 250-pound weight capacity is lower than some other options on our list.
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Key Specs:
Angle: 45 degrees | Dimensions: 52 x 23 x 31–36 inches | Product Weight: 60 pounds | Weight Capacity: 250 pounds | Adjustable: Yes | Warranty: 1 year | Assembly Difficulty: Moderate to challenging (we suggest watching a how-to video)
Who It’s For
Best for beginner to intermediate exercisers who want a versatile back extension bench that doesn’t need to be moved around often.
Why We Love It
Valor Fitness’ CB-13 Back Extension Machine is one of the most customizable benches on our list, thanks to its adjustable height and padding. Made of 2-inch, 12-gauge steel, this bench’s frame is durable and sturdy. And its tripod base stays stable while you’re using it, even during more rigorous workouts.
Designed with dual-layered padding and vinyl upholstery, this bench can withstand plenty of wear and tear. We love that its base includes steel hooks to attach resistance bands to up the intensity of your core workouts. Plus, the textured footplate keeps your feet from slipping. We appreciate how customizable it is, with five different positions for the support pads and three for its calf pads. Plus, the handles have non-slip grips, so you can exercise confidently.
Potential Flaws
- This back extension bench’s 250-pound weight capacity is lower than some others on our list.
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Thick, plush padding
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Adjustable foam rollers
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Sturdy, extra-wide base
Key Specs:
Angle: 90 degrees | Dimensions: 45 x 26 x 43 inches | Product Weight: 70 pounds | Weight Capacity: 300 pounds | Adjustable: Yes | Warranty: Lifetime | Assembly Difficulty: Easy to assemble, but heavy
Who It’s For
Best for intermediate to advanced exercisers who want a more challenging workout.
Why We Love It
Many 90-degree, or flat, benches can provide more challenging back extension exercises, and we think Body Solid’s Roman Chair is a high-quality option, thanks to its extra-wide base and super sturdy build. Made of commercial-grade, heavy-gauge steel, this back extension bench has a weight capacity of up to 300 pounds. Plus, user-friendly features like handles and a step-up bar make the machine easy to get onto and off.
This bench is lined with comfortable, 3.75-inch foam padding—the thickest on our list. It’s also equipped with foam rollers that you can adjust horizontally and vertically. While this bench isn’t lightweight enough to lift easily, it’s designed with rear transport wheels, which make it easier to move around and store when not in use.
Potential Flaws
- This bench takes up a lot of floor space and is one of the heaviest options on our list.
- This bench is pricier than other options, but we think its quality aligns well with its value.
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Built-in, adjustable ab bench
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Lightweight and easy to move around
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300-pound weight capacity
Key Specs:
Angle: 45 degrees | Dimensions: 51 x 27 x 32 inches | Product Weight: 35 pounds | Weight Capacity: 300 pounds | Adjustable: Yes | Warranty: 30 days | Assembly Difficulty: Moderate, and may require two people
Who It’s For
Best for beginner to intermediate exercisers who want a small-space-friendly back extension machine.
Why We Love It
CAP Barbell’s Hyperextension Bench is one of the most affordable 45-degree benches on our list, and its versatility makes it a great value. The machine comes with a built-in bench that you can adjust as a flat bench or a decline bench so you can include upper body exercises in your fitness routine. Made of alloy steel and lined with foam padding, it’s solid, comfortable, and easy to pick up and move around.
We love that it includes grippy handles and non-slip foot pads for a more secure workout. And its weight capacity is impressive: While other budget-friendly benches max out around 250 pounds, this one can hold up to 300 pounds. We also appreciate that its instructions are illustrated to make it easier to assemble. We think this bench is a great budget-friendly and space-efficient option for your home gym.
Potential Flaws
- Some users have noted that the adjustable parts on this bench may feel a bit wobbly.
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Key Specs:
Angle: 90 degrees | Dimensions: 34.5 x 28.5 x 34.5 inches | Product Weight: 42 pounds | Weight Capacity: 300 pounds | Adjustable: Yes | Warranty: 2 year limited | Assembly Difficulty: Easy and quick assembly
Who It’s For
Best for intermediate to advanced exercisers who need a simple, well-padded back extension bench that doesn’t take up much space.
Why We Love It
Sturdy, comfortable, and easy to use, Marcy’s Roman Chair is our pick for a solid, 90-degree back extension machine. We love that it’s designed with a heavy-duty frame, and since it can hold up to 300 pounds, it’s one of the strongest, budget-friendly 90-degree benches available.
We love that it’s lined with comfortable, high-density foam padding and features foam rollers that can be shifted into three positions. Its compact and lightweight design makes it easy to move around and store. With a small footprint, it’s also one of the most space-efficient options on our list.
Potential Flaws
- This bench’s height isn’t adjustable and it may be too tall for more petite users.
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Key Specs:
Angle: 90 degrees | Dimensions: 79 x 33 x 51 inches | Product Weight: 136 pounds | Weight Capacity: 250 pounds | Adjustable: Yes | Warranty: Lifetime | Assembly Difficulty: Moderate, and may require two people
Who It’s For
Best for advanced exercisers who have plenty of room in their home gyms and a budget to invest in a solid piece of equipment.
Why We Love It
We recommend Body Solid’s Glute and Hamstring Machine if you’re looking for a heavy-duty back extension machine. Made of steel and designed for use in a commercial gym, it’s tough and durable. It’s also lined with thick, sturdy foam for a more comfortable workout.
We like that it’s adjustable in two directions: You can lengthen the hip bench horizontally and move the oversized foam rollers up and down. Two strategically placed pegs in the front of this bench allow you to incorporate resistance bands into your fitness routine. If you want a large, high-quality back extension machine, this one fits the bill.
Potential Flaws
- While this back extension machine has transport wheels, it’s large and heavy and may be challenging to move.
- This bench is one of the priciest ones on our list, which may not work well for some.
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Key Specs:
Angle: 45 degrees | Dimensions: 39 x 26 x 33 inches | Product Weight: 20 pounds | Weight Capacity: 250 pounds | Adjustable: Yes | Warranty: 90 days (parts), 1 year (frame) | Assembly Difficulty: Easy to moderate, and may require two people
Who It’s For
Best for petite and average-height exercisers who want a budget-friendly, space-saving back extension bench.
Why We Love It
Stamina’s Hyperextension Bench is one of our top picks because it’s not only space-efficient but also budget-friendly. It weighs just 20 pounds and folds flat to save space, so it’s easy to store and move from room to room. This makes it ideal for home gyms with other large pieces of fitness equipment, like an elliptical machine, or smaller or shared spaces.
We like that this bench has an alloy steel frame and high-density foam padding for added comfort. We also appreciate that its padding height is adjustable and that its handlebars have non-slip grips and sit out to the side of this bench, so they’re not in the way of typical back extension exercises.
Potential Flaws
- Some taller users have reported that this bench is not tall enough for them to feel supported and comfortable.
- This bench may be a bit wobbly, especially when the pads are fully extended.
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Key Specs:
Angle: 45 degrees | Dimensions: 58 x 23 x 27–34 inches | Product Weight: 18 pounds | Weight Capacity: 660 pounds | Adjustable: Yes | Warranty: 1 year | Assembly Difficulty: Easy to assemble
Who It’s For
Best for beginner to advanced exercisers who want a sturdy, multi-function back extension bench that doubles as storage.
Why We Love It
If your home gym is short on space, we recommend a weight bench that doubles as a back extension machine, like Finer Form’s Multifunction Bench. On one side is a 45-degree back extension bench, and on the other is a classic, adjustable workout bench. And we like that it includes a built-in weight rack, perfect for storing your favorite dumbbells.
This entire bench is made of alloy steel and thick padding, offering a sturdy, high-quality design. We also like that it has eight hip bench heights and four foam roller positions. Its workout bench side can be used as a flat or decline bench, with 15-degree, 50-degree, and 85-degree angle settings. Although it weighs just 18 pounds, its capacity is an impressive 660 pounds—the highest on our list.
Potential Flaws
- While its 2-in-1 design makes this back extension bench versatile, it’s very large and takes up a lot of floor space. Be sure to measure your space to ensure this piece of equipment will fit properly.
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Key Specs:
Angle: 45 degrees | Dimensions: 49 x 20 x 35 inches | Product Weight: 42.5 pounds | Weight Capacity: 250 pounds | Adjustable: Yes | Warranty: 90 days (parts), 3 years (frame) | Assembly Difficulty: Easy to assemble
Who It’s For
Best for users who want a compact, foldable machine that allows for a variety of exercises.
Why We Love It
Stamina X’s 4-in-1 Adjustable Weight Bench packs a lot into a small profile. This back extension machine can also be used as an adjustable weight bench and a squat station for a total-body workout. It’s also equipped with a set of push-up bars that are great for bodyweight workouts and plenty of adjustable features. You can raise the back extension bench (or remove it completely), angle the workout bench, and adjust the foam roller.
We especially love how space-efficient this back extension bench is and that it folds flat for easy storage. It’s also equipped with transport wheels so you can move it easily. We like that it’s supported by the muuv app, which provides guided coaching and personalized workouts tailored to your goals.
Potential Flaws
- Like a few other benches on our list, this bench has a lower weight capacity, which may not work well for some.
How to Properly Use a Back Extension Machine
Ashton Ferrazzo, owner of Freedom Fitness Equipment, says back extension machines work by holding your lower body in place at 45- or 90-degree angles, allowing you to hinge at the hips with a flat, braced core. This allows you to work your lower back, glutes, and hamstrings.
To use the machine properly:
- Adjust the hip and ankle pads for your height.
- Position yourself on the bench with your feet braced under the ankle pads and hips resting on the hip pad, says Lewis.
- Once you’re in position, hinge at the hips and slowly lower your upper body.
- Keeping your upper body straight, squeeze your glutes to lift yourself back up.
Lewis says that when doing a back extension, you should move fluidly and smoothly. This exercise is often called a ‘hyperextension,’ but you should never extend your back beyond a parallel position to the floor, he adds. To make the exercise more challenging, you can add weight by holding a plate, dumbbell, or medicine ball, says Ferrazzo.
What to Look for When Shopping for a Back Extension Machine
- Type: When shopping, you’ll need to choose between 45-degree benches, 90-degree benches, and adjustable benches with angles between 45 and 90 degrees. 90-degree machines offer more functionality but are typically larger and more expensive, says Ferrazzo. If you’re new to using a back extension machine, start with a 45-degree bench and work up to a 90-degree bench. If you want to try both, choose an adjustable bench that offers both angles.
- Size: A back extension machine isn’t worth much if it doesn’t fit in your home gym, so check the dimensions before buying. Back extension machines come in various sizes, and some boast space-efficient features, like foldable frames or built-in workout benches. If you plan to move your back extension machine between workouts, double-check its weight. Ensure the machine is lightweight enough to lift and has built-in wheels to make transport easier.
- Durability: Look for a machine that’s sturdy enough to hold you, plus all of the weights and other equipment you want to use. Lewis recommends back extension machines with 2-inch by 2-inch steel frames and 14-gauge or lower steel. Then, check that the machine’s maximum weight capacity is at least 50 pounds more than your weight, he adds.
- Special Features: Some back extension machines have added features, like folding up for storage, an additional bench, or a dumbbell storage rack. These options can often increase the bench’s cost, so consider what features are important to you when shopping.
How We Selected the Back Extension Machines
To find the best back extension machines, we consulted experts to get their input on key features a quality machine should have. Then, we extensively researched dozens of options from top, trusted fitness brands and thoroughly reviewed product specifications. When selecting back extension machines, we keep the following criteria in mind.
- Comfort: Back extension machines should be padded in two areas: the hip bench and the foam rollers. Lewis says the hip padding should be around 2 inches thick and covered in odor- and sweat-resistant vinyl. He adds that the foam rollers should be thick enough to prevent strain on your ankles. We look for machines with thick padding that’s easy to clean and has rounded edges for added comfort.
- Ease of Use: A back extension machine that’s overly complicated to adjust or get in and out of won’t get used often. We look for machines that can be adjusted one-handed or with easy-to-use knobs. We also look for handles and footrests that make it easy to get on and off and position yourself properly.
- Safety: Lewis says a major safety feature to look for is a pair of handles alongside the hip pad, allowing you to support yourself while getting in and out of position. We prioritize machines that include handles, textured foot plates, non-slip rubber grips on the bottom of the machine, and, if the bench is foldable, a locking mechanism to hold it in place.
- Adjustability: Back extension machines should be adjusted to your height so you can perform the exercises properly. We look for machines that allow you to adjust the height of the hip pads and the position of the calf rollers. We also prioritize machines that have multiple angle options so you can use them for 45-degree or 90-degree exercises.
- Value: To determine each back extension machine’s value, we ask ourselves if the price accurately reflects its features, design, and construction. Is this a machine we would use ourselves? Would we pay full price for it? Would we recommend it to friends and family members?
Our Experts
We consulted experts at each stage of our research, selection, and reporting process. Each expert provided insight on what features to look for when shopping for back extension machines, proper use, and benefits. Although we choose products independently, expert input influences our decisions.
- Corey Lewis, CPT, co-founder of 1AND1
- Ashton Ferrazzo, owner of Freedom Fitness Equipment
Frequently Asked Questions
How do you properly adjust a back extension machine?
Adjust the ankle pads so they sit comfortably on your lower legs and you are secure against the bench. The hip pads should be adjusted so that you can bend forward and hinge at the hips with a flat back for proper form.
What are the different types of back extension machines?
There are two main kinds of back extension machines: 45-degree machines and 90-degree machines. Both are great options, Ferrazzo says, but due to the angle, the 90-degree machine will be more challenging to use. You can also find adjustable machines offering 45 to 90-degree angles.
Is a 45-degree or 90-degree back extension machine better?
If you have lower back problems or are a beginner when it comes to lower back exercises, Lewis suggests going with a 45-degree machine. A 90-degree machine is more challenging and also allows for more exercises, such as glute ham raises and reverse hyperextensions, says Ferrazzo.
What muscles does a back extension machine work?
Lewis says back extension machines work the erector spinal muscles running up and down the spine. They also work the glutes, hamstrings, hip flexors, and deltoids.
Why Trust Verywell Fit
Lindsey Lanquist is a writer for Verywell Fit, with seven years of experience in the health and fitness space. She is careful to recommend products that are reliable, comfortable, and genuinely well-reviewed by those who’ve tried them. For this article, she carefully reviewed users’ feedback, key specs, and brand reputation to find the best back extension machines on the market.
