Exercises

Bodyweight Back Extensions

Also known as Bodyweight Hyperextensions

What It Is

Builds the muscles that hold your back straight, so bending over the sink, gardening and lifting feel easier.

How to Do It

Set the hip pad just below your hip bones and hook your ankles under the rollers. Cross your arms over your chest and bend forward at the hips. Lift your body back up until it forms a straight line with your legs.

Tips

Squeeze your glutes to start each lift. Keep your chin tucked, eyes on the floor.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Back Extension Bench

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