Strengthen your lower back muscles with back extensions and its variations

Have you added back extensions to your workout routine? If not, you should consider adding the exercise to your routine but not before understanding how it helps, the muscles it targets, and the benefits of back extensions.

If you know the benefits, the urge to actively make back extensions a part of your workout will be stronger. Let’s begin with finding out what the exercise is before moving on to other elements aligned with it.

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What are back extensions?

Back extenisons (Photo via Big Dodzy/Unsplash)

Back extension focus on working on your lower back, hamstrings, and glutes. These typically perform using a back extension machine or bench, but can also be done with bodyweight exercises such as the Superman pose or the Cobra stretch.

During a back extension, the lower back muscles contract as you lift your torso up and then lower down again. This movement strengthens the muscles of the lower back and helps to improve posture, reduce back pain, and increase overall core strength.

Back extensions are a great exercise for people who sit for long periods of time or those who want to strengthen their back muscles to prevent injury. However, it is important to use proper form and to start with a low weight or resistance to avoid injury.

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Steps to using the back extension exercise machine

Back extension have variations just like other exercises. While the bodyweight variation is described above, you should also be aware of how to use the back extension exercise machine.

The back extension machine is a piece of gym equipment that is specifically designed to target the muscles of the lower back. It consists of a padded bench with a hip pad, and often has adjustable settings to accommodate people of different heights.

To use the back extension machine, follow these steps:

Adjust the machine

Adjust the machine so that the hip pad is aligned with your hip bones, and adjust the footplate so that your feet are comfortably supported.

Position yourself

Stand facing the machine and place your feet on the footplate. Then, bend forward and grasp the handles on the side of the machine.

Begin the exercise

Slowly lift your torso up and away from the hip pad, keeping your back straight and your core engaged. Hold for a second or two, and then slowly lower back down to the starting position.

Repeat

Repeat the exercise for several reps, focusing on maintaining proper form and engaging the muscles of the lower back.

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Benefits of back extension

Back extensions (Photo via Dmitriy Frantsev/Unsplash)

Back extension is a great exercise to improve overall strength and health. Here are some benefits of back extensions:

Strengthening the lower back muscles

Back extensions target the muscles of the lower back, helping to improve strength and endurance.

Improved posture

Strengthening muscles of the back can help to improve posture and reduce the risk of developing poor posture-related injuries.

Reduced risk of lower back pain

Strengthening the muscles of the lower back can help reduce the risk of lower back pain and related injuries.

Improved core strength

The exercise engages the muscles of the core, including the abs, glutes, and hamstrings, helping to improve overall core strength.

Improved athletic performance

A strong lower back and core can improve overall athletic performance, including running, jumping, and other sports-related activities.

Better balance and stability

Strong back muscles help to improve overall balance and stability, making it easier to perform daily activities and prevent falls.

Overall, back extensions are a great exercise for anyone looking to improve their overall strength, posture, and health, particularly those who sit for long periods of time or engage in sports or other physical activities.