https://www.exercise.com/exercises/static-back-extension

Static Back Extension

Calisthenics / Beginner

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Equipment Needed

  • Roman Chair

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How to do Static Back Extension:

Muscles Worked

Details

static 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

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

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

Tips

  1. Keep lower back tight while performing this exercise to avoid any undue strain.
  2. Keep neck in line with spine. And make sure feet are firmly in place against supporting hooks.
  3. Be sure to breathe. Inhale at starting position and breath deeply throughout exercise.

Variations

  1. Grab a medium sized weighted plate and hold weight against chest with arms crossed, while performing exercise.
  2. Perform a traditional back extension (no static hold).
  3. Perform with partner... Grab medicine ball and perform traditional exercise (no static hold). 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 and repeat.

Types

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

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Equipment Needed

  • Roman Chair

Tips

  1. Keep lower back tight while performing this exercise to avoid any undue strain.
  2. Keep neck in line with spine. And make sure feet are firmly in place against supporting hooks.
  3. Be sure to breathe. Inhale at starting position and breath deeply throughout exercise.

Variations

  1. Grab a medium sized weighted plate and hold weight against chest with arms crossed, while performing exercise.
  2. Perform a traditional back extension (no static hold).
  3. Perform with partner... Grab medicine ball and perform traditional exercise (no static hold). 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 and repeat.

Types

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