Demo & instructions
Back Extension
Also known as: 45-Degree Back Extension, Hyperextension, Roman Chair Back Extension
Instructions
With your thighs on a padded bench and ankles hooked in, you fold forward at the hips and lift back to a straight line. Builds the whole back of the body using just your own weight to start.
- Movement
- Hip extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Adjust the pad so its top edge sits just below your hip crease, leaving you free to fold at the hips.
- 2Hook your heels under the ankle rollers and rest your thighs on the pad.
- 3Cross your arms over your chest and make your body one straight line.
Execution
- 1Hinge forward at the hips, lowering your torso with a long, neutral back.
- 2Stop when you feel a firm stretch in your hamstrings or your back starts to round.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
