Back Extension

BACK EXTENSION - Roman Bench

TARGET MUSCLES:

• Erector Spinae (Lower Back)
• Hamstrings (Back of Thigh)
• Gluteus Maximus (Buttocks)

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.
• Position the upper edge of the pad just below the iliac crest so the hips can move freely (groin on bench).

PROCEDURE:

PROCEDURE:

• Raise the upper body in a slow, controlled movement until the torso is approximately in line with the legs.
• Avoid arching or hyperextending the lower back at the top of the movement.
• Slowly lower the upper body back to the starting position.
• Repeat using slow, controlled movements. (12-15 times)

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