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Back Extention on the Floor
Erector spinie, glutes.
The lower back muscles rarely work through their full range of motion
during daily activities, nor during exercises for other muscle groups.
While the lower back is often involved as a stabiliser in other
exercises, such as squats, it is important to include a specific back
extension movement in your back workout, which targets the muscles
effectively and makes everyday activities easier to perform with less
- Lie face down on the floor.
- Place your hands by the sides of your head, elbows out to the
sides. Alternatively, your arms may be placed behind on your back.
- Slowly raise your head, shoulders and upper chest from the floor. This will be just a short distance.
- Pause for a count of two; then lower slowly to the floor.
- Keep your head facing downwards to the floor in line with your spine.
- Keep your legs relaxed on the floor - do not raise them.
- Only raise yourself as far as you feel
Back extension bench
Tuck your ankles underneath the pads and position your body so that
your hips are resting on the middle pad, arms crossed in front of you.
Raise your torso until you are parallel with the floor - do not rise
higher than this. Slowly bend forwards at the waist until you are almost
perpendicular to the floor. Keep your back flat.
To make the movement harder, place your hands along the sides of your
head. Alternatively, if you are an advanced weight trainer, hold a
small weight disc against your chest.
Exercises for your Back Workouts.
Seated Cable Row.
Bent-over Barbell Row.
Back Extention on the Floor.
Back Extention with Swiss Ball.