We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more.
The 10 Best Back Extension Machines of 2024
Inspire Fitness’s Hyperextension Bench is sturdy, comfortable, and adjustable
:max_bytes(150000):strip_icc()/LindseyLanquist-3af558601080490c998dcff87259ff06.JPG)
Lindsey Lanquist is a writer and editor specializing in fashion, lifestyle, and health content. Her work has appeared in SELF, StyleCaster, SheKnows, MyDomaine, and more.
Verywell Fit / David Hattan
Back extension machines—sometimes called "hyperextension benches," "Roman chairs," or "glute ham developers"—target your lower back, glutes, and hamstrings. When used correctly, they can help you build strength and improve your range of motion. “Back extension machine exercises will directly strengthen and develop the erector spinae muscle,” Corey Lewis, CPT, CEO of 1AND1, says. “This can bring relief to lower back pain, help improve a person’s posture, and provide greater core support.”
High-quality back extension machines should have durable frames, thick padding, and handles that make them easy to use. They should also be adjustable and strong. Lewis recommends a bench that can withstand your weight plus an additional 50 pounds. Some back extension machines are even foldable, portable, or versatile enough to use for other exercises.
To find the best back extension machines, we asked Lewis and Ashton Ferrazzo, owner of Freedom Fitness Equipment, for their expert opinions on which features set the top models apart. Then, we researched dozens of top-rated back extension machines, assessing them based on strength, comfort, ease of use, and overall value. Here are our top picks to help you build strength and muscle:
:max_bytes(150000):strip_icc()/Inspire-Fitness-Hyperextension-Bench-b60436c46e334de6936b7ed2fe44f986.jpg)
Five adjustable angles
Customizable padding
Rear transport wheels
No listed weight capacity
Large and heavy
Inspire Fitness’s Hyperextension Bench is our top overall 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 customize the bench until it feels comfortable to use.
The bench is also packed with expert-approved features, like a heavy-duty steel frame and plush foam padding. It’s equipped with handles that make it easy to use, and rear transport wheels for simple storage.
While it isn’t as small or lightweight as others on our list, it’s still a solid, sturdy choice. Just note that the manufacturer doesn’t list the bench’s weight capacity online.
Angle: 45 to 90 degrees | Dimensions: 54 x 31 x 39-40 inches | Weight: 88 pounds | Capacity: Not listed | Adjustable: Yes
:max_bytes(150000):strip_icc()/Titan-Fitness-Back-Extension-Bench-8c38d86295234b998a7c6ab326912ca8.jpg)
Height is adjustable
Easy to assemble
Foldable for easy storage
Low weight capacity
For beginners who are looking for a user-friendly machine, 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, the bench’s steel frame will stay stable while you work out. In addition to being lined with thick, vinyl leather padding, the bench is adjustable: You can extend the height from 38 to 47.5 inches tall. Users have also found that the bench is simple to assemble, so you can get started right away.
At $170, the bench is one of the less expensive options on our list. This balance makes the bench a great option for beginners because it doesn’t cost a fortune, and it delivers plenty of quality for the price. However, the 250-pound weight capacity is much lower than those of others on our list.
Angle: 45 degrees | Dimensions: 46 x 24 x 38-47.5 inches | Weight: 36 pounds | Capacity: 250 pounds | Adjustable: Yes
:max_bytes(150000):strip_icc()/Valor-Fitness-CB-13-Adjustable-Back-Extension-01f650a5433244fabb811601e4569864.jpg)
Adjustable bench and padding
Stable tripod base
Handles have non-slip grips
Low weight capacity
Valor Fitness’s CB-13 Back Extension machine is one of the most customizable benches on our list, which is why it’s our pick for the best 45-degree model. Made of 2-inch, 12-gauge steel, the bench’s frame is durable and sturdy. And its tripod base stays stable while you’re using it.
Designed with dual-layered padding and vinyl upholstery, the bench can withstand plenty of wear and tear. But at 250 pounds, its weight capacity is one of the lowest on our list.
We like how customizable it is. The bench can be shifted into five different positions, and its calf pads are adjustable, too. Plus, the handles have non-slip grips, so you can exercise confidently.
Angle: 45 degrees | Dimensions: 52 x 23 x 31–36 inches | Weight: Not listed | Capacity: 250 pounds | Adjustable: Yes
:max_bytes(150000):strip_icc()/Body-Solid-Roman-Chair-6ef6fb30cbf74afea418fb1d1a2b1003.jpg)
Thick, plush padding
Adjustable foam rollers
Rear transport wheels
Large and heavy
For a 90-degree bench, we recommend Body Solid’s Roman Chair. Made of commercial-grade, heavy-gauge steel, the chair has a weight capacity of up to 300 pounds.
The extra-wide base cuts down on rocking and wobbling. And user-friendly features like handles and a step-up bar make the machine easy to get onto and off of. The Roman chair is also 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. At 70 pounds, the bench isn’t lightweight enough to lift. But since it’s designed with rear transport wheels, it’s still easy to store and move around.
Angle: 90 degrees | Dimensions: 45 x 26 x 43 inches | Weight: 70 pounds | Capacity: 300 pounds | Adjustable: Yes
:max_bytes(150000):strip_icc()/CAP-Barbell-Hyperextension-Ab-Bench-910368ef0d0849049515aca2cdf78d46.jpg)
Built-in, adjustable ab bench
Lightweight
300-pound weight capacity
Hyperextension bench isn’t adjustable
CAP Barbell’s Bench is one of the most affordable 45-degree benches on our list, coming in at under $100. Made of alloy steel and lined with foam padding, it’s solid and comfortable, and at 35 pounds, it’s easy to pick up and move around.
The bench is also packed with user-friendly features, like grippy handles and non-slip foot pads. And its weight capacity is impressive: While other budget-friendly benches max out at 250 pounds, this one can hold up to 300 pounds.
The machine also comes with a built-in ab bench, which you can adjust to use as a flat bench or a decline bench. This added feature makes the bench an even budget-friendlier (and more space-efficient) find.
Angle: 45 degrees | Dimensions: 51 x 27 x 32 inches | Weight: 35 pounds | Capacity: 300 pounds | Adjustable: No
:max_bytes(150000):strip_icc()/Marcy-Roman-Chair-4fa69e40e1544ef5ba92b5c4cbce346b.jpg)
300-pound weight capacity
Lightweight
Adjustable foam rollers
Height isn’t adjustable
May be too tall for some users
Sturdy, comfortable, and easy to use, Marcy’s Roman Chair is our pick for a solid, 90-degree back extension machine that’s also budget-friendly.
This Roman chair is designed with a heavy-duty frame. And since it can withstand up to 300 pounds, it’s one of the strongest 90-degree benches you can buy on a budget. It’s also lined with comfortable, high-density foam padding and features foam rollers that you can shift into three different positions.
At 42 pounds, the bench is easy to move around. It’s also one of the most space-efficient options on our list, at just 34.5 inches long, 28.5 inches wide, and 34.5 inches tall. However, the height isn’t adjustable, so it may be too tall for some users.
Angle: 90 degrees | Dimensions: 34.5 x 28.5 x 34.5 inches | Weight: 42 pounds | Capacity: 300 pounds | Adjustable: Yes
:max_bytes(150000):strip_icc()/Body-Solid-Glute-and-Hamstring-Machine-1b6004f3538d4d38a33e05fd1c2c14e5.jpg)
Adjustable vertically and horizontally
Has front pegs for resistance bands
Oversized foam rollers
Large and heavy
Expensive
If you’re looking for a heavy-duty back extension machine, we recommend this one from Body Solid. Made of 11-gauge steel and designed to be used in a commercial gym, it’s tough and durable. The machine is also lined with thick, sturdy foam, for a 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 pegs in the front are strategically placed so you can use resistance bands while you exercise.
At 136 pounds the bench is the largest and the heaviest on our list, and at just under $800, it’s also the most expensive. That said, if you want the strongest back extension machine you can find, this one fits the bill—just make sure your home gym is big enough to store it.
Angle: 90 degrees | Dimensions: 79 x 33 x 51 inches | Weight: 136 pounds | Capacity: Not listed | Adjustable: Yes
:max_bytes(150000):strip_icc()/Stamina-Hyperextension-Bench-2c1872b3b3234ce482e09bb1befe73c5.jpg)
Budget-friendly
Folds flat for easy storage
Lightweight
Low weight capacity
Stamina’s Hyperextension Bench is one of our top picks, because it’s not only space-efficient—it’s budget friendly, too. At 39 inches long, 26 inches wide, and 33 inches tall, the bench isn’t the smallest on our list.
It weighs just 20 pounds and folds flat to save space, so it’s easy to store and move from room to room. That sets the bench apart from other small-space-friendly options, making it also ideal for home gyms occupied with other fitness equipment, like an elliptical machine. While others were smaller than this one, they didn’t fold up.
Size aside, the bench is made of alloy steel and lined with high-density foam. The height is also adjustable, for added comfort, and the handlebars have non-slip grips. However, it can only support up to 250 pounds.
Angle: 45 degrees | Dimensions: 39 x 26 x 33 inches | Weight: 20 pounds | Capacity: 250 pounds | Adjustable: Yes
:max_bytes(150000):strip_icc()/FINER-FORM-Multi-Functional-Adjustable-Weight-Bench-7f0f71bef7464b66b6e7729b2eb1fe89.jpg)
Lightweight
660-pound weight capacity
Built-in weight rack
Large
If your home gym is feeling cramped, we recommend a weight bench that doubles as a back extension machine, like this one from Finer Form.
On one side, you’ll find a 45-degree back extension bench that’s sturdy, padded, and adjustable, with eight hip bench heights and four foam roller positions. The other side is a classic, adjustable workout bench. You can use it as a flat bench or a decline bench, with 15-degree, 50-degree, and 85-degree angle settings. Add a balance board for stability training, and you've got yourself a great set-up for a full-body workout.
The entire machine is made of alloy steel and lined with thick padding. Although it weighs just 18 pounds, its capacity is 660 pounds—the highest on our list. It’s also designed with a built-in weight rack, which is perfect for storing dumbbells during and between workouts.
Angle: 45 degrees | Dimensions: 58 x 23 x 27–34 inches | Weight: 18 pounds | Capacity: 660 pounds | Adjustable: Yes
:max_bytes(150000):strip_icc()/Stamina-X-4-in-1-Adjustable-Weight-Bench-77e548119c694203af852ba4d065c241.jpg)
Several adjustable features
Folds flat for easy storage
Transport wheels
Low weight capacity
Stamina X’s 4-in-1 Adjustable Weight Bench packs a lot into a small profile. This back extension machine doubles as an adjustable weight bench—and triples as a sissy squat station. It’s also equipped with a set of push-up bars that are great for bodyweight workouts.
This machine is made of steel and lined with thick padding, and it’s packed with adjustable features. You can raise the back extension bench (or remove it completely), angle the workout bench, and adjust the foam roller.
But we especially love how space-efficient it is. At 49 inches long, 20 inches wide, and 35 inches tall, this machine doesn’t demand much space, and it folds flat for easy storage. The machine is also equipped with transport wheels, so you can move it easily. However, like a few other benches on our list, it has a lower weight capacity of 250 pounds.
Angle: 45 degrees | Dimensions: 49 x 20 x 35 inches | Weight: 42.5 pounds | Capacity: 250 pounds | Adjustable: Yes
How We Selected the Best Back Extension Machines
To find the best back extension machines, we asked Corey Lewis, CPT, CEO of 1AND1, and Ashton Ferrazzo, owner of Freedom Fitness Equipment, for their expert opinions on which features every machine should have. Lewis shared that great back extension machines are designed with strong, steel frames, thick adjustable pads, and user-friendly handles. And Ferrazzo emphasized the importance of both quality and durability.
Then, we researched dozens of top-rated back extension machines. We looked for benches that were durable, comfortable, adjustable, and user-friendly. We also considered other factors, like size, special features, price, and overall value.
What to Look for in a Back Extension Machine
Strength
Look for a machine that’s sturdy enough to hold you, plus all of the weights and other equipment you want to use. “The first feature you should look at is the frame quality,” Lewis says. He recommends back extension machines with 2-inch by 2-inch steel frames. And when it comes to steel, you want something that’s 14-gauge or lower. “The lower the steel gauge, the stronger it is,” he adds. Then, check the machine’s maximum weight capacity. “It should be at least 50 pounds more than your weight,” Lewis says.
Comfort
Back extension machines should be padded in two areas: the hip bench (where you’ll place your hips) and the foam rollers (where you’ll place your ankles). “The padding on the hip bench should be around 2 inches thick, and covered in odor- and sweat-resistant vinyl,” Lewis says. He adds that the foam rollers should be thick enough to prevent strain on your ankles.
Make sure those pads are adjustable, so you can customize the machine based on your height. And check whether the machine is equipped with user-friendly handles. “The major safety feature on a back extension machine is a pair of handles alongside the hip pad that allows you to support yourself as you get in and out of position,” Lewis says.
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 a range of 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. Make sure the machine is lightweight enough to lift. If it isn’t, check whether it has built-in wheels that will make transport easier.
Type
“Back extension machines work by locking your lower body at a 45-degree or 90-degree angle, allowing for hinging at the hips,” Ferrazzo says. When shopping, you’ll need to choose between 45-degree benches, 90-degree benches, and adjustable benches with angles between 45 and 90 degrees.
“The 90-degree machines, typically known as glute ham developers, offer more functionality, but are typically larger and more expensive,” he explains. If you’re new to using a back extension machine, start with a 45-degree bench and work your way up to a 90-degree bench. If you want the option of trying both, choose an adjustable bench that offers both angles.
Frequently Asked Questions
- How do you use a back extension machine?
“To use a back extension machine, first adjust the hip and ankle pads for your height,” Lewis says. “Then, position yourself on the bench with your feet under the ankle pads and hips resting on the hip pad.” Once you’re in position, hinge at the hips and slowly lower your upper body. “Be sure to keep a flat, braced core and back,” Ferrazzo says. Then, squeeze your glutes to lift yourself back up.
“When you're doing a back extension, you should move in a fluid, smooth manner,” Lewis says. “Even though this exercise is often called a 'hyperextension,' you should never extend your back beyond a parallel position to the floor.” To make the exercise more challenging, add weight. “As bodyweight back extensions become easier, feel free to hold a plate, a dumbbell, or even a medicine ball to continue to build strength and muscle,” Ferrazzo says.
- How do you adjust a back extension machine?
Many back extension machines have two adjustable features: a height-adjustable hip pad and a position-adjustable foam roller. To adjust them, start by finding the knob near the hip pad and twisting it until it feels loose. Then, shift the hip pad to your preferred height, and tighten the knob to lock it in place. Do the same with the foam roller to switch up the angle.
- What muscles does a back extension machine work?
“The back extension machine works the erector spinae muscles that run up and down the length of the spine,” Lewis says. “Secondary muscles worked are the glutes (butt muscles), hamstrings, hip flexors, and deltoids.”
- 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 for developing your posterior chain,” Ferrazzo says. “[But] due to the angle, the 90-degree [machine] is going to be more difficult. [It also] allows for more exercises to be performed, such as glute ham raises and reverse hyperextensions.”
Not sure which one to buy? “If you have inherent lower back problems or are new to lower back exercise, you should go with a 45-degree hyperextension machine,” Lewis says. “More experienced trainers,” he adds, “can use a 90-degree hyperextension machine.” You can also find adjustable machines that offer angles from 45 to 90 degrees, for a bench that you can use as you move toward your fitness goals.
Why Trust Verywell Fit
Lindsey Lanquist is a contributing 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.
:max_bytes(150000):strip_icc()/the-best-air-bikes-tout-8ffa4727100944a5998d711b85ee4035.jpg)
:max_bytes(150000):strip_icc()/vwt-best-pilates-reformers-tout-a245e94655bd482fa3cde06162eb955e.jpg)
:max_bytes(150000):strip_icc()/12-best-folding-exercise-bikes-of-2023-tout-8790d2d4170044dd8afd6b1ba5714d44.jpg)
:max_bytes(150000):strip_icc()/VW-Fit-v1-The-8-Best-Power-Racks-of-2021-4684001-d71d64323f8f45e1b688c799b554570f.jpg)
:max_bytes(150000):strip_icc()/vwt-folding-treadmills-test-xterra-ws200-walkslim-sabrina-szriftgiser-13-4011105193cd4db381ef9c31d3a82084.jpeg)
:max_bytes(150000):strip_icc()/Ergatta-Rower-Fitness-Machine-3-4c1f217436ca46ffbe16534b74e3867f.jpeg)
:max_bytes(150000):strip_icc()/VW-Fit-The-7-Best-Vertical-Climbers-of-2021-4172503-03cc52ca5a13433e9e2334c87d61f5d2.jpg)
:max_bytes(150000):strip_icc()/4158195-5-f4fe5d1876534876b6629e35b778936c.jpg)
:max_bytes(150000):strip_icc()/VW-Fit-v1-The-10-Best-Recumbent-Exercise-Bikes-of-2021-4687331-f2ec1e4cbd294282b9bf2ddd395e04d6.jpg)
:max_bytes(150000):strip_icc()/Best-Dumbbell-Racks-5235455-61fef5beb6ac403bb50529f1ecdb02aa.jpg)
:max_bytes(150000):strip_icc()/vwt-detail-irest-2023-massage-chair-jkim-0771-5b77eb9cc74349589a05a1cbc0330a56.jpeg)
:max_bytes(150000):strip_icc()/VFW_vinsguir_ab_roller_wheel_nick_kova_00028.jpg-bce42a667b694e80ab3bd6398954bba0.jpg)
:max_bytes(150000):strip_icc()/20-best-budget-home-gym-equipment-buys-of-2022-tout-0a295ea974fc47478d6860bd7b25d301.jpg)
:max_bytes(150000):strip_icc()/Web_1500-vwt-group-shots-trampoline-rebounders-jjuliao-4639-5abb6bbd642b4a05835808e35538b530.jpg)
:max_bytes(150000):strip_icc()/Web_1500-vwt-group-shot-massage-tables-jjuliao-4504-264be877722a46ffbfb993bbca8fb54c.jpg)
:max_bytes(150000):strip_icc()/vwt-primary-vibration-plates-jthompson-0233-506f09aa34ff445eb548bdb3c100dd63.jpeg)