How to do back extension

Coach's Tips

This exercise is excellent for strengthening your back, hips, and the back of your thighs. It's particularly beneficial for those with a weak back or with slipped discs.

Start Position

1. Lie face down on a back extension bench and secure your feet under the pads.

2. Choose to either place your hands behind your head or cross them over your chest.

3. Maintain a flat back and engage your core muscles.

Proper Form

1. Without moving your legs, lift your upper body gradually until it aligns with your lower body.

2. Pause briefly at the top, then gently return to your starting position.

3. Repeat this process for the chosen number of repetitions.

Breathing Technique

1. Breathe out as you lift your body and breathe in as you lower it.

2. Concentrate on full exhalations and deep inhalations.

Precautions

1. Ensure your back remains flat during the exercise, and avoid arching.

2. Use your back muscles to perform the movement rather than swinging your torso.

3. Discontinue the exercise and seek medical advice if you encounter any pain.