This exercise involves lying face down on a back extension machine and lifting the upper body up towards the ceiling while keeping the legs and lower body stationary. The goal is to strengthen the muscles in the lower back and improve posture.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens lower back muscles
- Improves posture
- Reduces risk of lower back pain and injury
- Increases flexibility in the hips and lower back
- Improves overall core stability
Execution Protocol
- Start by lying face down on a back extension bench with your feet secured under the footpads and your hands behind your head.
- Engage your glutes and lower back muscles to lift your upper body off the bench, keeping your neck in a neutral position.
- Hold the contraction for a few seconds before slowly lowering your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary