10 Best Back Extension Alternatives (Build Core Stability)

1. Bird Dog (Alternative For At Home)

The bird dog is an excellent body weight back extension substitute, meaning you can do it without any equipment whether you are working out at home or at the gym.

I've performed this in my bedroom, hotel rooms, by the pool, in a park, and even my office. 

This back extension alternative strengthens the core, abs, lower back, and glutes; nearly all of the muscles the back extension trains.

While you don't need any equipment, I do recommend using a mat as it'll make hard surfaces more comfortable. And I recommend you add it to either your back day routine or your core day routine.

benefits:

• Uses body weight.
• Doesn't need much space.
• Great for all ability levels.

How To Perform This Exercise:

1. Grab a mat and get into a position where your hands are under your shoulders, your knees at hip-width apart. 
2. Inhale and brace your core. 
3. Point one arm directly in front of you and send your opposite leg out directly behind you.
4. Keep a strong core and hold this position for a few seconds before returning to the starting position in a slow controlled manner.
5. Repeat on the other side for a single rep. 

2. Resistance Band Deadlifts (Back Extension Alternative For Glutes)

You've heard of the deadlift, right?

It's commonly known as the "king of all exercises and lifts,". As it's a compound exercise, it burns huge amounts of calories, promotes explosive power, and can be used to build mass and strength like no other exercise.

During my early days of training, I noticed a HUGE difference in my physique once I began performing deadlifts. So I can vouch for their effectiveness.

Luckily, you don't need a barbell to take advantage of this awesome move.

Instead, if you have a resistance band, you can do a variation called the resistance band deadlift from the comfort of your home gym or even while traveling on the fly. 

It works your lower back in the same way that the back extension does, making it one of the best back extension variations.

benefits:

• Only requires a resistance band.
• Perfect if you're traveling. 

How To Perform This Exercise:

1. Grab your resistance band in each hand
2. Step onto the band in the middle with your feet at shoulder-width distance.
3. Keep your toes pointing forwards and brace your core. 
4. Slightly bend your knees and hinge forward from the hips while keeping a neutral spine.
5. Hold this position for a second before returning to the starting position. 
6. Repeat.

Related Article - Best Resistance Band Chest Workouts At Home

3. Extension on a Stability Ball 

The stability ball extension is extremely similar to the regular back extension and will help you strengthen all of the same muscles.

It doesn't require a lot of equipment, making it ideal if you have a small area to work out in. 

I often used the stability ball with my older clients. They found it easier than the regular back extension as it didn't place as much pressure on their lower back and was more comfortable. 

benefits:

• Places less strain on your lower back.
• Great for increasing core stability. 
• Doesn't require much equipment or space.

How To Perform This Exercise:

1. Grab a fully inflated ball.
2. Lean over and lie in a prone position across the top of the ball. Try and keep your hands shoulder-width apart and your feet hip-width apart. 
3. Next, you need to exhale slowly and contract your core and abs.
4. Drag yourself forwards slightly, so your hips are over the top of the ball, and place your hands on the floor for support.
5. Pressing your legs together, lift both legs until they are in line with your body. 
6. Inhale slowly, lowering your legs back to the starting position. 
7. Repeat and finish your set.

4. Romanian Deadlift (RDLs)

The Romanian Deadlift (RDL) is an excellent back extension substitute as it can overload your posterior chain.

The main purpose of this variation is to increase the focus on your legs and glutes and reduce the focus on your lower back. 

While it produces lower pressure on your back, it doesn't eliminate it completely. You'll still hit your back hard with this movement, making it the perfect alternative to back extensions. 

As it stands, RDLs are in my current workout plan, and I have a love/hate relationship with them... mostly because they destroy my hamstrings.

However, if you can't perform RDLs because of injury or lack of equipment, you can try out Romanian deadlift alternatives.

benefits:

• Uses a large range of motion.
• It's a compound exercise.
• Strengthens your posterior chain.

How To Perform This Exercise:

1. Rest a barbell on a low rack. 
2. Grab the bar with a shoulder width overhand grip (you can use a mixed grip: one hand forward, one hand upside down if you prefer). 
3. Lower the bar by slightly bending your knees and hinging from your hips while keeping your back straight.
4. Tilt your hips forward until you feel a strain and stretch in your hamstrings. -This usually happens when you get just past your knees for most people. 
5. Hold here for a second before driving your hips in a forward motion, using your hamstrings to power the barbell back up to the starting position. 
6. Repeat and finish your set.

Related Article - Romanian Deadlift Vs Regular Deadlift

5. Stiff-Legged Deadlift

The stiff-legged deadlift is the rival to the Romanian deadlift. They utilize almost identical muscles, and both switch the focus to the legs and away from the lower back. 

While the stiff leg deadlift is similar to the RDL, the stiff leg variant starts and ends on the floor. By doing so your back, hamstrings, and glutes work through a HUGE range of motion.

As the movement trains your posterior chain, it's a brilliant back extension substitute. 

I'm a fan of most deadlift variations as I find you can always overload your body using a lot of weight. This means more gains for you.

However, if you're new to deadlifting, this might be challenging for you and you might struggle to maintain good form.

benefits:

• Uses a large range of motion.
• Overloads your posterior chain.
• Ideal for more advanced lifters.

How To Perform This Exercise:

1. Stand with your feet shoulder-width apart, holding a barbell with and overhand grip.
2. Slightly bend the knees, aiming to keep this bend all the way through the lift. 
3. Hinge at your hips, lowering the barbell while keeping your back as straight as possible.
4. Lower until you feel strain in your glutes and hamstrings.
5. Push your hips forward squeezing the glutes and return to the starting position. 

Related Article - Romanian Deadlift Vs Stiff Leg Deadlift

6. Reverse Hyperextension 

One of my favorite back extension variations is the exotic reverse hyperextension.

This is an exercise that originated in the powerlifting world and has gained popularity for the ability to boost strength and conditioning in the back. 

However, more recently gym-goers have adopted the exercise to increase the strength and size of their posterior chain. 

Traditionally you need specialized equipment for this movement, but if you're savvy you can use a bench.

I've performed this exercise many times over the last year and my back strength has increased. 

But, I need to tell you... it's a tough exercise. It might not be suitable for beginners. The best way to find out if it's for you is to try it. If you struggle, save it for the future or try out reverse hyperextension alternative exercises.

benefits:

• Excellent for developing lower back and glute strength.
• Ideal for more advanced lifters.

How To Perform This Exercise:

1. Start by lying face down on the machine or elevated bench.
2. Adjust your chest and stomach on the bench so your hips are off the bench.
3. Next, let your legs hang down and keep your body in a stable position by bracing your abs and holding the handles. 
4. Now, lift your legs by contracting your posterior chain, glutes, and hamstrings.
5. When your legs reach parallel to the floor, hold for a second before lowering them down.
6. Repeat.

Related Article - Best Inverted Row Alternative

7. Good Mornings (Lower Back Extension Alternative)

They may look scary, but when done correctly, with proper form, Good Mornings are incredibly effective in strengthening stabilizer muscles in the back and building strength. This makes them a brilliant back extension substitute.

With their snapping motion, you will really need to work on your spinal alignment here, and I recommend that you stretch thoroughly beforehand.

However, good mornings are incredibly challenging so I'd only recommend them to more advanced lifters, therefore, you can check out good morning alternatives that have similar effects.

benefits:

• Uses a large range of motion.
• Strengthens your hamstrings, glutes, and lower back. 
• Brilliant for more advanced lifters.

How To Perform This Exercise:

1. Stand with your feet shoulder-width apart in front of a barbell.
2. Put the barbell on your traps and place your hands behind your head as upright as possible.
3. Take a deep breath in, bracing your core and retracting your scapulae.
4. Walk the barbell out of the squat rack.
5. Now hinge forwards, sending your hips backwards (maintain a neutral spine).
6. Lean forward until your hamstrings won't stretch any further.
7. Now reverse the movement to return to the starting position. 

Related Article - Good Morning Vs Deadlift

8. Superman (Back Extension Without A Machine)

The Superman is a great exercise, as silly or awesome as it sounds. It can be done at all fitness levels and fosters strength and conditioning throughout much of the posterior chain.

You will feel activation in your glutes, hamstrings, and abs. 

I like this back extension substitute as it's easy to perform and can be done almost anywhere. I used this exercise as part of a lower back rehab program and it worked brilliantly.

benefits:

• You can do them anywhere.
• No equipment needed.
• Strengthens your posterior chain.

How To Perform This Exercise:

1. Lie down on your stomach and place your arms ahead of you and your legs straight behind.
2. Now, ensuring your head remains in a neutral position, one where you aren't looking up, lift your arms and legs off the floor roughly around 5-6 inches.
3. Engage your core and abs and pull your shoulder blades together. 
4. If possible, try to bring your stomach slightly off the floor emulating the man of steel himself, Superman! 
5. Slowly lower and repeat.

Related Article - Best Chin Up Alternative Workouts

9. Swimmers 

Once you feel comfortable with Supermans and want to try a more dynamic movement, you might upgrade to swimmers.

These have more varied movements and can be quite challenging for those who have not already strengthened their stabilizer muscles and lower back to an intermediate level. 

As this is a more challenging back extension alternative, I highly recommend that you master the Superman movement first.

benefits:

• Doesn't require equipment.
• Minimal space needed. 
• Strengthens your lower back and glutes.

How To Perform This Exercise:

1. Start in the same position as the Superman, face down on the floor, arms and legs extended in front and behind.
2. Now lift your arms and legs off the floor, like you are doing a Superman, contracting your core, glutes, and shoulders. 
3. To progress into swimmers, lift your right arm and left leg approximately 12 inches from the floor.
4. Bring them down while simultaneously raising the left arm and right leg as if you were swimming.
5. Be careful not to lift your legs too high as it can cause you to lose stability in your spine and over-arch.

Related Article - Alternatives To Upright Row Workout

10. Cable Pull-Through 

If you want an excellent compound lift to use as a back extension alternative, the cable pull-through is one to consider.

This move is seen as one of the best precursor exercises for those that want to go on to do heavy deadlifting. 

To do one, you will need a cable machine that allows you to adjust the height of the pulleys. As you'll be using cables, you'll place constant tension on your posterior chain.

If you don't have access to a cable machine, I suggest you check out cable pull-through alternatives for similar effects.

Required Equipment - Best Cable Crossover Machines

benefits:

• Creates constant tension on your posterior chain. 
• Uses a large range or movement.

How To Perform This Exercise:

1. Start by setting up the cable machine so that the pulleys are on the lowest setting.
2. Face away from the machine, grabbing the rope in between your legs, and take a few steps forward. 
3. Keep your posture straightened, feet hip-width apart, and bend your knees slightly.
4. Keep your chin tucked in like you are squeezing an apple against your chest. Push into the floor with your heels and toes to grip and brace. 
5. Now hinge forward from your hips (keeping your back straight) until you feel the back of your legs engage and stretch.
6. Reverse the movement and return to the starting postition.