Back Extension
Use a machine to extend. Extend the back and return. Targets spinal erectors (plus glutes/hamstrings); stable path and easy to load safely. Improve core stability and definition.
Basic Info
- Primary Muscle Group
- Abs
- Detailed Muscles
- Rectus abdominis / Obliques / Transverse abdominis
- Equipment
- Bodyweight
- Also Known As
- ハイパーエクステンション
How to Perform
- Brace your core and set posture first.
- Move without momentum and keep control.
- Keep breathing during the set.
Form Tips
- Avoid excessive lumbar extension
- Keep neck relaxed
Pro Tips
- Prioritize core stability over total reps.
- If lower back feels stressed, reduce range.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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