Back Extension

Calisthenics / Beginner

0 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 15 reps
    average reps
  • 30 reps
    best reps
  • 38
    times logged
  • #109
    popularity rank

Average Sitewide Back Extension Reps

  • 13 reps
    average reps
  • 30 reps
    best reps
  • 16
    times logged
  • #94
    popularity rank

Average Male Back Extension Reps

  • 16 reps
    average reps
  • 30 reps
    best reps
  • 10
    times logged
  • #242
    popularity rank

Average Female Back Extension Reps

How to do the Back Extension:

Muscles Worked

Abs secondary Glutes secondary Hamstrings secondary Lower back primary Muscles diagram

Details

The back extension is a calisthenics exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes, and hamstrings ...more

The back extension is a calisthenics exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes, and hamstrings.

The only back extension equipment that you really need is the following: roman chair. There are however many different back extension variations that you can try out that may require different types of back extension equipment or maye even require no equipment at all.

Learning proper back extension form is easy with the step by step back extension instructions, back extension tips, and the instructional back extension technique video on this page. The back extension is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the back extension video, learn how to do the back extension, and then be sure and browse through the back extension workouts on our workout plans page!

Tips

  1. Keep lower back tight while performing this exercise to avoid any undue strain.
  2. Be sure to breathe properly. Inhale at starting position and exhale at top ending position.
  3. Keep neck in line with spine when performing the movements. And make sure feet are firmly in place against supporting hooks.

Variations

  1. Grab a medium sized weighted plate and hold weight against chest with arms crossed, while performing exercise.
  2. Perform with partner... Grab medicine ball and perform exercise. Except once you reach the top portion(with body straight) toss medicine ball to partner and wait for partner to toss back. Return to starting position.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Equipment Needed

Tips

  1. Keep lower back tight while performing this exercise to avoid any undue strain.
  2. Be sure to breathe properly. Inhale at starting position and exhale at top ending position.
  3. Keep neck in line with spine when performing the movements. And make sure feet are firmly in place against supporting hooks.

Variations

  1. Grab a medium sized weighted plate and hold weight against chest with arms crossed, while performing exercise.
  2. Perform with partner... Grab medicine ball and perform exercise. Except once you reach the top portion(with body straight) toss medicine ball to partner and wait for partner to toss back. Return to starting position.

Types

  • Force Type: N/A
  • Mechanics Type: Compound