Back Extensions | Illustrated Exercise Guide

Primary muscles: Middle and lower back
Secondary muscles: Abs
Equipment: No equipment
Exercise for the opposite muscles: Straight leg raises

BACK EXTENSIONS INSTRUCTIONS

1. Lie face down on a mat, with your legs fully extended and your hands supporting your head.
2. Lift your torso up with the help of your back muscles.
3. Hold for a count of 2 and return to the starting position.
4. Repeat until set is complete.

PROPER FORM AND BREATHING PATTERN

Use your hands to support your head and remove all the pressure from your neck. Engage your core muscles, keep your chin up and breathe out as you lift your torso up. Keep the movement smooth and within a comfortable range of motion.

EXERCISE BENEFITS

Adding back extensions to your workout routine helps to strengthen the back muscles and to improve posture and balance. In order to have a strong core, it’s important to work not only your abs and obliques but also your back muscles.

DEMONSTRATION

SETS AND REPS

Do 2 or 3 sets of 8 to 12 repetitions of back extensions and alternate with crunches and reverse crunches to work your entire core. You can create a bigger challenge by lifting both legs and chest at the same time.

CALORIES BURNED

To calculate the number of calories burned doing back extensions, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Side plank
Roll up
Windshield wipers
Reverse crunches