Back Extension
The back extension is an effective exercise for strengthening your lower back. It helps improve your posture and may reduce back pain by strengthening the muscles that support your spine.
Execution:
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1
Begin by positioning yourself on a back extension machine with your feet firmly under the foot supports and your hips just above the support pad.
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2
Make sure your body forms a straight line from your head to your feet.
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3
Cross your arms over your chest or place your hands behind your head.
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4
Slowly lower your upper body while keeping your back straight.
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5
Engage your glutes and back muscles to raise your upper body until your body forms a straight line again.
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6
Repeat the movement for the desired number of repetitions.
Benefits:
- Strengthens the lower back and improves posture.
- Helps prevent back pain.
- May improve performance in other exercises and sports.
Common Mistakes:
- ! Using too much weight, preventing you from completing the full range of motion.
- ! Rising too quickly and losing control.
- ! Overarching your back at the top of the movement.
Primary Muscles:
- Erector spinae (the muscle group along your spine)
- Gluteus maximus (glutes)
- Hamstrings (the backs of your thighs)
Possible Alternatives:
- Superman exercises on the floor for a lighter variation.
- Good mornings with a barbell for a more advanced variation.
- Stability ball back extensions for an additional balance challenge.
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