Back extension
The back extension is an effective exercise for strengthening the lower back, hamstrings, and glutes. It is typically done on a 45-degree bench with the feet firmly secured. This exercise can be done with or without any additional weight. When done unweighted, it is usually done in high reps, like 15-20, or more. When weighted, it is usually done in lower reps, like 8-12 per set. By performing back extensions, you can improve your posture, reduce potential lower back pain, and increase your strength substantially.
This exercise may look simple, but it is a great way to build strength in the lower body and core. It helps to stabilize the spine and improve balance. When done correctly, it can also improve your coordination and flexibility. When starting out, it is best to use lighter weights and higher reps, as this will help you build a proper form and technique. As you progress, you can increase the weight and decrease the reps to challenge your muscles and build strength.
Overall, the back extension is an excellent exercise to add to your strength training routine. It can be done with or without weights, depending on your fitness level. It is a great way to build lower back strength and target the hamstrings and glutes. It will also help improve your posture and reduce the risk of lower back pain. So, give the back extension a try and reap the many benefits it has to offer.
Type:
Strength
Muscles Used:
Lower Back
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- Builds size and strength in the hamstrings and glutes
- Increases lower back strength and muscular endurance
- Can be progressed by holding weights or adding band resistance
- Effective posterior chain training without loading the spine, unlike a deadlift or squat
- Improves coordination and flexibility
- Helps stabilize the spine and improve balance
- Can be done with or without weights, depending on your fitness level
- Improves posture and reduces the risk of lower back pain
Step by Step Instructions For Back extension
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
- Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.
Warm Up Tips
- Start by lying face down on a hyperextension bench, with your ankles securely tucked under the footpads.
- Adjust the upper pad if possible, so that your upper thighs lie flat across the wide pad, allowing for unrestricted movement.
- Cross your arms in front of you or behind your head, and position your body straight. You can also hold a weight plate for added resistance.
- Bend forward slowly at the waist, keeping your back flat. Inhale as you perform this movement, and continue until you feel a stretch in your hamstrings.
- Slowly raise your torso back to the starting position, avoiding any arching of the back or swinging of the torso.
- Repeat for the recommended number of repetitions.
Variations: This exercise can also be performed without a hyperextension bench, but make sure to have a spotter. You can also try similar exercises like the good morning or stiff-legged deadlift.
The back extension is an effective exercise for strengthening the lower back, hamstrings, and glutes. It can be done with or without additional weight, depending on your fitness level. Here are some warm-up tips for this exercise:
- Start with a light warm-up set of 10-15 repetitions, focusing on proper form and technique.
- Perform some dynamic
Back extension Safety Tips
- Ensure that the hyperextension bench is adjusted properly before starting the exercise. The upper pad should allow your upper thighs to lie flat across it without any restriction.
- Secure your ankles firmly under the footpads of the bench to prevent any slipping or instability during the exercise.
- Keep your body straight throughout the exercise to maintain proper form and alignment. Cross your arms in front of you or behind your head as a starting position.
- Avoid rounding your back as you bend forward at the waist. This can lead to injury. Stop when you feel a nice stretch on your hamstrings without a rounding of the back.
- Inhale as you bend forward and exhale as you raise your torso back to the initial position. Avoid arching your back beyond a straight line and do not swing the torso to protect your back.
- Start with lighter weights or no additional weight when beginning the exercise. Focus on proper form and technique before gradually increasing the weight and decreasing the reps.
- If performing the exercise without a hyperextension bench, make sure to have a spotter for safety.
- Listen to your body and go as far as your body allows without rounding the back. Everyone has different flexibility levels, so do not compare your range of motion to others.
- Include variations of the back extension exercise, such as the good morning and stiff-legged deadlift, to target different
Incorporating Into Other Workouts
One way to incorporate the back extension exercise into your workouts is by including it in your lower body or posterior chain training routine. Here is a sample workout plan that includes the back extension exercise:
1. Warm up: Start with 5-10 minutes of light cardio, such as jogging or cycling, to increase blood flow to the muscles and prepare your body for exercise.
2. Back extension: Perform 3 sets of 12-15 reps of back extensions on a 45-degree bench. Start with bodyweight only and focus on maintaining proper form and technique. As you become more comfortable with the exercise, you can add weight by holding a weight plate or dumbbells.
3. Squats: Follow the back extensions with squats to target the lower body and further strengthen the hamstrings and glutes. Perform 3 sets of 8-12 reps of squats using a weight that challenges you but allows you to maintain proper form.
4. Romanian deadlifts: Continue to target the hamstrings and glutes with Romanian deadlifts. Perform 3 sets of 10-12 reps using a barbell or dumbbells. Focus on maintaining a flat back and a slight bend in the knees throughout the movement.
5. Lunges: Incorporate lunges to further engage the hamstrings, glutes, and lower back. Perform 3 sets of 10-12 reps on each leg, using bodyweight or holding dumbbells for added resistance.
6. Gl