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Single-Leg Back Extension
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Leg Back Extension targets the glutes, hamstrings, and lower back. This exercise gives strength to other pulling exercises.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Single-Leg Back Extension targets Back, Glutes, Hamstrings, Spinal Erectors as seen below.
Exercise 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.
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Swiss Ball Back Extension
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