Duration required
Focus Area required
 s rest

Back Extension

Key Points:

  • Adjust padding so when you're leaning forward 45 degrees its against shoulder blades.
  • Extend backwards approximately to a 45 degree angle.
  • Lower back to start position and repeat.

Common Mistakes:

  • Back bending.
  • Using excessive momentum.
  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Lower Back
Secondary Muscles:
Muscle diagram with the following muscles highlighted Lower Back,

Similar Exercises

Start by adjusting the pad to be positioned against your shoulder blades when seated and leaning forward at approximately 45 degrees. Place your feet against the rest and put your hands against your chest.

Start by extending backwards until you go just past 45 degree or what's most comfortable before that, then slowly return to the start position. Activate your core to maintain a straight spine throughout the movement. Repeat for the desired repetitions.

Avoid arching your back or rushing repetitions.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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