How to: Back Extension
Primary Muscles Used:Erectors
- Start standing in the back extension with both feet on the foot platform, heels locked in underneath the footpads and upper thighs resting on the leg pads, just below your hips, so that your body forms one straight line from your head to your heels. Bend your elbows to cross your arms against your chest, draw your shoulder blades down and back and engage your abdominal muscles to draw your belly button in towards your spine. This is your starting position.
- Inhale. Slowly hinge forward from your hips to lower your torso over the leg pad as far down as possible, ensuring that you maintain a neutral spine.
- Exhale. Using your glutes and the muscles in your lower back, elevate your torso to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Gluteals
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.