Static Back Extension
Static Back Extension strengthens your lower back muscles. This exercise also engages the hip flexors, hamstrings, and glutes and encourages mid-spine extension.
ADVANCED
Single-Leg Back Extension
Single-Leg Back Extension targets the glutes, hamstrings, and lower back. This exercise gives strength to other pulling exercises.
Demonstration Video
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Target Muscles
Instructions
- Set up a back extension machine or a Roman chair with a hip pad just below your waist. Place one foot on the machine and place the opposite foot on the ankle pad. Cross your arms over your chest.
- Squeeze the glutes and hamstrings of the stationary leg as you lift your torso up. Form a straight line from shoulders to legs. Return to starting position.
Tips
- Don't strain your neck.
- Be sure to end the rep by squeezing your hips at the top of the movement.
- Don't overexert your lower back at the top of the rep.
Alternative Exercises
Swiss Ball Back Extension
Swiss Ball Back Extension provides strength to the lower back, hamstrings, and glutes. Using a Swiss ball for this exercise engages the core activities and improves balance.
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