How to Do Back Extensions

Back extensions strengthen the muscles of the lower back, and can be used to build core strength. This exercise can be done with various pieces of equipment, but we'll explain how to do back extensions using a hyperextension bench:

1. Set up the bench. Adjust the bench so that your toes can rest comfortably on the foot pedals. Your upper thighs should be supported by the pads of the bench.

2. Position your body. Lie face down on the bench, with your arms crossed over your chest or behind your head.

3. Engage your core. Keeping your feet planted firmly on the foot pedals, draw your belly button in towards your spine. This will help to stabilize your spine and protect your lower back.

4. Raise your torso. Keeping your back straight, slowly raise your torso until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement.

5. Hold the position. Hold the position for 1-2 seconds, then slowly lower your torso back to the starting position.

6. Repeat. Complete 8-12 repetitions for 2-3 sets.

Here are some tips for performing back extensions:

* Keep your back straight throughout the movement. Do not arch your back.

* Squeeze your glutes at the top of the movement.

* Hold the position for 1-2 seconds at the top of the movement.

* Lower your torso slowly and with control.

* Do not perform this exercise if you have a history of low back pain.

Variations of back extensions:

There are many variations of back extensions, including:

* Back extensions on a Roman chair: This variation is performed using a Roman chair, which is a bench that inclines at an angle.

* Back extensions with a barbell: This variation is performed by holding a barbell across the upper body while performing the exercise.

* Back extensions with a dumbbell: This variation is performed by holding a dumbbell in each hand while performing the exercise.

* Back extensions with a resistance band: This variation is performed by placing a resistance band around the upper body while performing the exercise.

Choose the variation that is most appropriate for your fitness level and goals.