Back Extension

Back Extension

The back extension is a body weight isolation exercise for your lower back. They can be done on the floor or on a bench that holds your feet in place.

 
 

Instructions

How to perform a Back Extension:

Lay face down with your legs straight and together.
  • Lay face down with your legs straight and together.

    Lay face down with your legs straight and together.

  • Place your arms behind your neck with your elbows bent outwards.

    Place your arms behind your neck with your elbows bent outwards.

  • Lift your head, shoulders and chest off the ground for 1-2 seconds using your lower back and abdominal muscles. Be sure not to pull on your neck.

    Lift your head, shoulders and chest off the ground for 1-2 seconds using your lower back and abdominal muscles. Be sure not to pull on your neck.

  • Lower your upper body back down as you tighten your abdominals so that you are back in <2/position 2>.

    Lower your upper body back down as you tighten your abdominals so that you are back in position 2.

 Questions

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