How to Do a Core Extension Exercise

The back extension exercise is an effective way to increase the strength and tone of your spinal musculature. With a slight modification, you can also use this exercise to target your hips, giving your glutes and hamstrings a solid workout. The result is an exercise that builds a solid, functional posterior chain.

Difficulty: Moderately Easy

Instructions

1. Find a back hyperextension or glute-ham raise apparatus in your gym. These put your body into the correct position for working out your back.

2. Hook your legs into the machine's padded ankle locks. Then, rest your lower abs on its hip pads.

3. Curl your head toward your chest, as if you were doing a crunch.

4. Round your back slowly, and lower your upper body toward the ground.

5. Pause at the bottom of your range of motion, then begin the extension by contracting the muscles in your hips.

6. Lift your shoulders and head toward the ceiling as you rise. You should feel the muscles around your spine working to lift and extend your upper body.

7. Repeat the exercise 5 to 10 times for one set. Do three sets.

Tips & Warnings

• Hold a weightlifting plate against your chest to increase the core extension's intensity.
• Start the extension with your hips, then finish it with the muscles of your back.
• Finish the core extension with your back in a neutral spinal position.
• Don't drop down from the extended position too quickly. Going too fast can cause serious knee or back injuries.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!