Back Extension

Animated image courtesy of PhySys

Static image courtesy of Leonard Krasniqi

BACK EXTENSION - Roman Bench

TARGET MUSCLES:

  • Erector Spinae (Lower Back)
  • Hamstring (Upper rear leg)
  • Gluteus Maximus (Butt)

START POSITION:

  • Lie on the bench in the prone position.
  • Start with head and back lowered and perpendicular to the floor.
  • Hands behind the head and elbows out.
  • Edge of bench should be just below illiac crest (groin on bench).

PROCEDURE:

  • Extend back and lift back to slightly above horizontal position, exhale.
  • Inhale and return to start position.
  • Repeat 12-15 times.
For images, see Wikipedia