How to Do a Back Extension

Strengthen your lower back muscles with back extensions. These exercises focus on the backside erector muscles and are relatively simple to perform. Usually practiced as part of core and abdominal training, back extensions are effective if performed correctly.

Instructions

1. Position yourself on a back extension bench. Lay face down with your feet hooked securely under the leg brace. Press the front of your thighs against the bench pad with your hips hanging slightly off the end of the bench.

2. Let your upper body slowly bend toward the floor so that your lower body is the only part resting on the bench. You are now in the starting position.

3. Place your hands behind your head, or choose to cross them snugly in front of your chest.

4. Perform the back extension exercise. Extend your body until your hips and shoulders are aligned. Lift your body at the hips to ensure that your back stays straight throughout the exercise.

5. Hold the extended position for 2 seconds. Be sure to breathe throughout the exercise.

6. Lower yourself to the beginning position gradually. Repeat the back extension exercise for your desired number of repetitions. Your movements should be smooth and fluid. If you are bouncing, you are performing the back extension incorrectly.

7. Begin to add weights to increase the difficulty once you master the exercise without weights.

Tips & Warnings

• Never attempt strengthening exercises not taught to you by a professional.