Back Exercises

Static Back Extension

Skill Level Beginner
Type Warmup
Equipment Roman Chair
Body parts Back, Glutes, Hamstrings, Spinal Erectors

The static back extension builds strength in the lower back, hamstrings, and glutes. Performing the exercise with a static contraction increases muscular endurance.

Instructions

Set up a Roman chair. Ensure that the thigh pad is just below your waist line and your ankles are hooked under the leg anchors. Cross your arms and lean forward from your waist.
Brace your core and raise your torso until you form a straight line from your head to your ankles. Pause and slowly lower your body to starting position.

Trainer’s Tips

Squeeze your glutes as hard as possible at the top of the movement.
Lower your body slowly to feel a stretch in your hamstrings.
Avoid extending too much and overarching your lower back during the movement.

Advanced variations

Back Extension with Opposite Reach
Extended Plank
Side Plank
Static Back Extension
Superman from Floor
Superman on Swiss Ball