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Online Exercise System

Exercise: Back Extension

person doing Back Extension
person doing Back Extension
person doing Back Extension

Primary Muscles:

  • Erector Spinae

Secondary Muscles:

Body Area:

  • Back

Movement Type:

  • Core (Rotary Stability)

Equipment:

Training Category:

  • Resistance

Proper Steps: 

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads
Adjust upper pad so upper thighs lie flat across the wide pad, leaving room to bend waist
Start with your body in a straight line
Cross your arms in front of you or behind your head
Slowly bend forward at the waist as far as you can while keeping your back FLAT
Slowly raise your torso until your legs and upper body are in a straight line again
Do NOT arch your back past a straight line