How to perform Bodyweight Back Extension with proper form

Starting Position:

• Lie face down on a mat or soft surface, with your legs extended straight behind you.
• Place your hands behind your head or crossed over your chest.
• Keep your feet hip-width apart and anchored to the ground.

Movement:

1. Engage Core: Tighten your abdominal muscles to stabilize your spine.
2. Lift Upper Body: Gently raise your chest off the ground by extending your spine. Aim to lift until your torso is about parallel to the ground.
3. Keep Neck Neutral: Maintain a neutral head position by looking slightly ahead, avoiding excessive neck extension.
4. Squeeze Glutes: As you lift, engage your glutes to stabilize the movement and support your lower back.

Return to Start:

• Slowly lower your upper body back to the starting position, maintaining control throughout.

Tips:

• Maintain a smooth and controlled movement without jerking.
• Breathe out as you lift and inhale as you lower.
• Focus on using your back muscles rather than pushing with your arms.

Common Mistakes:

• Hyperextending the neck or lower back.
• Using arms to pull up rather than engaging the back and glutes.
• Lifting too high, which can strain the back.

This exercise strengthens the lower back, glutes, and hamstrings. Perform it with proper form to ensure safety and effectiveness.