Back Extension

Back Extension

Back Extensions are a fundamental exercise focused on strengthening the lower back muscles. This movement is crucial for overall back health, core stability, and can aid in preventing lower back pain. It's often performed on a back extension bench or Roman chair but can also be done on the floor.

How to do Back Extension

1. Setup: If using a back extension bench, position your body so that your hips are on the edge of the pad, feet secured under the footpads. If on the floor, lie face down with your hands behind your head or crossed over your chest.
2. Starting Position: Begin with your body in a straight line if on a bench, or lying flat if on the floor.
3. Perform the Extension: Slowly raise your upper body until it forms a straight line with your legs (on a bench) or until your chest lifts off the floor (on the floor). Keep your head aligned with your spine.
4. Controlled Descent: Slowly lower your body back to the starting position. Avoid any sudden or jerky movements.

Form Tips

• Neutral Spine: Maintain a neutral spine throughout the exercise to avoid strain, particularly in the lower back.
• Controlled Movements: The motion should be slow and controlled, focusing on engaging the lower back muscles.
• Avoid Overextending: Do not hyperextend your back at the top of the movement. Stop when your body is in a straight line.
• Breathing: Exhale as you lift your upper body and inhale as you return to the starting position.

Primary Muscles Targeted

• Lower Back (Erector Spinae): The primary muscle group worked, crucial for back strength and posture.
• Glutes: These muscles are engaged to support the lower back during the lift.

Secondary Muscles Targeted

• Hamstrings: Act as stabilizers during the exercise.
• Core Muscles: Engaged for overall stability, particularly when lifting the upper body off the floor.