EXERCISE PDF
Back Extension
Use a bodyweight hip hinge on a 45-degree Roman chair. Lower at the hips and return with the glutes and hamstrings, stopping when the trunk and legs form one line.
English PDF guide
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Review the movement
Muscles used
Main muscles
- Erector spinae (mainly isometric support of the spine)
Assisting & stabilizing muscles
- Gluteus maximus (hip-extension movement)
- Hamstrings (hip-extension movement)
- Abdominals (trunk stability)
How to perform
- Set the pad against the upper thighs below the hip crease. Plant the feet on the footplate, secure the ankles under the rollers and cross the arms over the chest.
- Align the head, trunk and legs, keeping the neck in a natural line with the spine.
- Hinge down slowly at the hips without rounding the lower back. Lower only as far as the neutral spine can be maintained.
- Use the glutes and hamstrings to extend the hips and return smoothly. Stop when the head, trunk and legs are aligned.
Cautions
- Set the pad low enough to permit a hip hinge without compressing the abdomen.
- Do not arch beyond the straight-line top position or use momentum. Reduce the range before posture changes.
- Stop for lower-back or hip pain. Steady yourself before getting off the bench.