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:
- Engage Core: Tighten your abdominal muscles to stabilize your spine.
- 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.
- Keep Neck Neutral: Maintain a neutral head position by looking slightly ahead, avoiding excessive neck extension.
- 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.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest