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.