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.