Back extensions primarily target and strengthen the posterior chain muscles (the muscles that run down the back of the body) and also activate the core muscles to support the trunk and facilitate movement.
To perform back extensions, you need a back extension bench or similar. Why is this a worthwhile addition to a strength program, and how do you do it?
As mentioned above, you will need a back extension bench or similar to perform this exercise. Do it slowly and with control, and do not swing up and down or warp your spine during the exercise. [Start with 2-3 sets of 8-12 reps and build up from there. [Back extensions increase the strength and stability of the erector spinae, the muscles that wrap around and protect the spine. If you suffer from back pain, this exercise will strengthen your lower back and improve the range of motion of your spine, which can also improve the symptoms of lower back pain and sciatica (and also provide the best exercises for sciatica, which you may find helpful).
Nevertheless, back pain sufferers should always seek medical advice before trying a new exercise. Also known as hyperextensions, these are forward bending movements that work the muscles in the back of the body, including the glutes, hip extensors, and, in some variations, the posterior deltoids.
Because gravity acts as resistance during the exercise, back strength can be developed as part of a strength training program without the use of weights. Research supports this as well. It can also improve the quality of other similar exercise patterns that use the same muscle groups as hip extension, such as the deadlift.
In addition to a strong back, core, glutes and hamstrings set, this movement can help keep you safe during functional training and heavy compound lifts, improve running efficiency and posture, and prevent injuries during daily activities and exercise.
If you plan to incorporate the following variations, we recommend one of the best yoga mats for glute and elbow joint support.
Superman
This can be used as a bridge exercise to develop strong back muscles before moving to the bench. Lift off the exercise mat with arms and legs extended and slowly lower to the floor. Keep your neck in neutral and look toward the mat. For detailed instructions on how to do Superman, click here.
Upward-facing dog
If you are not familiar with back extensions or are returning from an injury, adapt the upward-facing dog instead. This one is for yogis.
How to:
If you feel too strong, place your elbows down instead and support your lower back on the mat. For a deeper stretch, rest your elbows or use a yoga block.
To improve back extension exercises on a bench, place your hands behind your head or hold weights such as barbell plates or vest adjustable dumbbells near your chest. Some benches can be used to increase range of motion or make back extensions harder.
Overextension and hunching are two common mistakes seen during back extensions that strain the muscles, especially in the middle and lower back. This means rounding the upper back when dropping the hips or dropping the hips too far at the top of the movement.
To avoid this, think of a straight line from head to toe in the starting position. Pull your shoulders down, engage your core, and always move with a neutral spine. Keep both feet planted and create a stable base.
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