While working out, people concentrate on all the major muscles, but forget about their back, which is very important to focus on. Back extension is one of those exercises that induce strength in the lower back, which consequently helps in performing high intensity exercises involving lower back and spine muscles.
- Lie on the hyperextension bench(ecommerce?) with your face down and tuck your ankles under the footpads.
- Make sure that your thighs lie flat across the wide pad, and there is enough room for your wait to bend up and down.
- While keeping your body straight, lock your arms behind your head or cross and hold them on your chest.
- Now inhale and bend forward slowly as further as you can while keeping the back flat.
- Keep bending until you feel a good stretch in the hamstrings and then slowly go back up to the initial position.
- Make sure you don’t give your back jerks during the whole procedure or you can end up injuring it.
- With the same above mentioned steps, you can add a little twist at the top movement, but make sure there is no jerk or a powerful motion.
- For an explosive workout, you can perform the exercise with just one leg anchored in the footpad. This will put greater stress on the lower back, hamstrings, and your gluteal muscles (‘glutes’ for short).