This is a strength training exercise that targets the muscles of the lower back.
Back extensions are a great way of breathing extra life into the back, particularly for cyclists, athletes and triathletes. Many trainers focus on the biceps, triceps and abs, which ultimately leads to poorly developed back muscles. That is why it is important to develop the strength of the back muscles, slowly but steadily.
Equipment:
A back extension bench is preferable but not a must. You can perform the exercise on a padded bench that gives you sufficient clearance or even on the bare floor with an exercise mat.
How to do back extensions
Starting position:
- Position yourself on the back extension bench in such a way that the ankles are hitched securely under the ankle pads.
- Your hips should be over the top edge of the pad so that your torso is suspended free and can move up and down
- Cross your arms over your chest or link your fingers behind your head
In case you are on the floor, lie facedown on the mat, with your fingers laced at the back of the head. Forehead should touch the floor and neck should be in a neutral position.
Movement:
- Flex your body at the hips and hang over the padded bench to be at a minimum of 45-60 degrees to the bench
- Contract the muscles in your lower back area as you raise your torso as high as you possibly can. While you raise your torso, push against the ankle pads with your ankles and contract your glutes and hamstring muscles. Inhale as you raise the torso.
- At the top of the movement, the back should be straight or it could even be slightly higher than the position of the legs
- Hold this position for 1-2 seconds and hold your breath
- Return slowly to the start position and exhale as you move back to the starting position
If you are doing this on the floor, lift the upper body by flexing at the hips as your perform the reverse crunch. Hold your breath for two seconds at the top of the movement and gently return to starting position.
Tips:
- Be sure to maintain the natural curvature of the back at all times. This ensures that you stretch the glutes and the hamstrings nicely.
- Don’t pull your torso up too much. Avoid hyperextensions as they can seriously harm your back.
- Keep legs straight. Bending the knees can cause you to arch higher than normal and this places excessive strain on the lower back.
The exercise must be performed at a regular pace. As you master the exercise, you can increase the number of reps and the speed of the reps. You can add more resistance by holding a weight plate in front of the chest.
In conclusion:
The aim of the back extensions is to build the back muscles gently but steadily. Therefore, it is important to make this exercise a part of the lower body strengthening exercises.
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