Back extension
Also called hyperextension, 45-degree back extension, Roman chair
- Works
- Lower back · erector spinae
- Buttocks · gluteus maximus
- Back of the thigh · hamstrings
- Needs
- Weight machines
Setup
Set the pad so it sits just below the top of your hips. Put your feet under the rollers and cross your arms over your chest.
Steps
- Lower your upper body by bending at the hips.
- Rise until your body is in a straight line.
- Do not lean back past straight.
Breathing
Breathe in as you lower. Breathe out as you lift.
Where you feel it
In your lower back, buttocks and the back of your thighs.
Common mistakes
- Swinging up fast.
- Arching past a straight line at the top.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back pinches.