Back Extension
- Adjust the back extension bench so that the pads at the thigh are snug against your thighs and your feet are securely held in place by the footpads.
- Cross your arms over your chest or hold them behind your head.
- Keep your back straight and your neck in a neutral position. Hang your body forward over the thigh pads. This is the starting position.
- Engage your lower back muscles and slowly lift your upper body off the bench until it aligns with your legs.
- Hold this position for up to a few seconds, squeezing your glutes and lower back muscles at the top of the movement.
- Slowly lower your upper body back down to the starting position.
- Repeat.
Notes
Hold weights such as plates to your chest to increase the exercise difficulty.
Primary Muscles
- Glute
- Hamstring
- Lower Back
Secondary Muscles
- Abdominal
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