Beginner
Static Back Extension
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Static Back Extension strengthens your lower back muscles. This exercise also engages the hip flexors, hamstrings, and glutes and encourages mid-spine extension.
Exercise Instructions
-
Step 1
Set a Roman chair. Make sure the hip pad is just below the waist, and the ankles are hooked into the leg supports. Cross your arms and lean forward from the waist. -
Step 2
Squeeze your core and lift your torso until you form a straight line from your head to your ankles. Pause here and slowly lower your body back to the starting position.
Muscle Groups
Static Back Extension targets Back, Glutes, Hamstrings, Spinal Erectors as seen below.
Exercise Tips
- Squeeze your buttocks as hard as you can at the top of the movement.
- Slowly lower your body to feel the stretch in your hamstrings.
- Try not to over-stretch or arch your lower back as you move.
Back Extension With Opposite Reach
Intermediate
Single-Leg Back Extension
Advanced
Swiss Ball Back Extension
Beginner
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.