The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Now, lots of people do this exercise, but mostly as an afterthought, and rarely with sufficient weight. Hold weight to chest or behind neck. These are slightly complicated muscles compared to a bicep curl. dumbbell side swings. Ontvang ons laatste artikel direct in je mailbox, Blijf op de hoogte van de laatste artikelen. They'll help strengthen those lower-back muscles and as a bonus, you'll also feel your gluteal muscles working. Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). Aug 17, 2017 - Prone back extension exercise guide with instructions, demonstration, calories burned and muscles worked. Je kunt je enkels achter de kussentjes plaatsen waardoor je ‘vastzit’. 1. Hou je lichaam dus op spanning. To focus on the spinal erector during the back extension, the pads of … Lie face down on a mat, with your legs fully extended and your hands supporting your head. If other muscles can do the work, then the quads and rectus can’t experience that retraining. Place your arms behind your head, or hold onto a kettlebell (10 pounds is a good starting point) with your arms fully extended. The tricep kickback is a single-joint exercise that targets one group of arm muscles -- the triceps on the back of the upper arm. Bret Contreras wants to take you inside your muscles–without the freak accident that usually precedes such gross anatomy lessons–using EMG, a tool that measures how much muscle activity is going on with every movement you do. 2. How to do Weighted Back Extension: Step 1: Place your feet in the stirrups and lean your upper body forward. Normal back extension and hyperextension movements use muscles in your back to lift your torso. Strengthening these muscles is important for a variety of reasons. These muscles run the entire length of the spine, from the sacrum to the base of the neck. Recommended to you based on your activity and what's popular • Feedback The back extension works muscles in the head, neck, back, hips, and legs. This exercise will help restore the natural curve in your lower back. Raise, or extend waist until torso is parallel to legs. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. When doing a back extension, muscles such as the erector spinae and multifidus which collectively form the extensor muscles of the back, contract. donkey kick twist. Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … Erector spinae muscles include the iliocostalis, longissimus and spinalis muscles. It’s the perfect complement to crunches to develop a strong, balanced midsection. During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. Muscles involved: hamstrings, glutes, lower back; Experience level: beginners, intermediates, advanced; Back Extension (Hyperextension) Tutorial: In this demo, I’m showing you two ways to do this movement. Lie on your stomach with your legs fully extended and your arms extended back. Performing the back extension exercise properly will reduce the likelihood of injury and ensure that the target muscles are being worked. (@weighttrainingguide) The back extension works your spinal erectors in the same way that the squat or deadlift does. Back extensions also work the muscles in your butt, hips, and shoulders. What Muscles Do Hyperextensions Work?. The Roman chair is an effective tool for the development of the posterior chain, which is made up of the muscles in the back. One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. De lower back doe je in principe altijd op een speciaal voor dit doel ontworpen bankje. Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. Herhaal dit en voel je onderrug en hamstrings branden :-). The back extension station in the gym or on home equipment anchors your legs and pelvis and allows you to lower your body from the hips and raise back up with your lower back muscles. Klem je voeten en enkels achter de kussentjes, Alle krachttraining oefeningen per spiergroep, Rugspieren trainen thuis zonder gewichten, Ultieme rug training! Bekijk hoe je reactie-gegevens worden verwerkt. To take the standard standing single-arm cable row to the next level, drop … Some stations start your body at a 45-degree angle to the floor. If you are using an adblocker, we kindly ask you to support us by adding this site to your adblocker’s whitelist. ExRx.net > Directory > Low Back > Exercise. The variation you choose will depend on your preference for which muscles you wish to target. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. The way to target different levels of … The reason is, they are more in number and are found in many areas of the body. These muscles extend your lumbar … Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. What muscles are worked with back extensions? The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. Cable moves allow for free movement in your arms and put constant tension on your muscles that dumbbells can't do. If weight is positioned behind head, neck extensors act as stabilizers. Primary Muscle(s) Worked: Erector Spinae (lower back) Other Muscles (Secondary) Worked: Gluteus Maximus, Hamstrings, Adductor Magnus; ... Another method of performing Hyperextensions is known as the back extension. Position thighs prone on large pad and lower legs under padded brace. A strong back means less risk for neck, shoulder and back injuries. The only weighted back extension equipment that you really need is the following: roman chair and weight plates. About Us. BarBend: Multiple muscles can be worked with back extension machines. The back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Full range of motion will vary from person to person. The muscles responsible for hip extension are the glutes, with the low and mid-back facilitating back extension. The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. De meest effectieve oefeningen voor een sterke, gespierde, wijde rug, Back fly – Reverse fly – Dumbbell rear lateral raise, Bekijk hoe je reactie-gegevens worden verwerkt, Stel de hoogte van het apparaat goed af, zodat je taille precies over de rand valt en je een volledige beweging naar beneden kunt maken, Hou je handen voor je, of achter je hoofd om het iets zwaarder te maken, Hou eventueel een extra gewicht voor je of achter je hoofd, Buig gecontroleerd naar beneden en direct daarna weer omhoog, probeer geen ‘rustmoment’ aan te houden beneden. Do not pause or bounce at bottom of lift. Focus on the Spinal Erector. cobra lat pulldown. The only back extension equipment that you really need is the following: roman chair. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. CrossFit Substitute for Back Extension. Engage your back muscles and lift your torso. Op het hoogste punt vormt je lichaam 1 rechte lijn. What Does a Tricep Kick Back Work On?. Back extensions are done when you want to strengthen the lower back. In fact, according to a 2004 study published in Medicine & Science in Sports, the glutes and hamstrings can fatigue before the back muscles in a back extension, especially when weight is added to the exercise.what muscle group does the back extension work. Step 2: Take a weighted plate and hold it against your chest with your arms. Low-Volume, Progressive-Intensity Weight Training, About Us | Privacy | Terms | ADA | Facebook | Testimonies | Feedback | Store. Half-Kneeling Cable Row. Also see Weighted Hyper-extension and Weighted Back Raise. 2. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. It may be performed on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and hips up. Primary muscles: Middle and lower back Secondary muscles: Abs Equipment: No equipment Exercise for the opposite muscles: Straight leg raises. PRONE BACK EXTENSION INSTRUCTIONS. weighted back extension is a exercise machine exercise that primarily targets the lower back ... more. Adjust lower leg brace so pressure is evenly distributed on thigh pad. lawnmower pull. Back extensions are an effective exercise for developing the group of muscles that run along the sides of your spine, known as the erector spinae, and they also target the glutes and hamstrings. This exercise also enhances your core strength and improves the stability of the spine. Loaded back extensions are the most underappreciated assistance exercise for improving your deadlift. A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.. The key is to allow for full hip flexion and extension while the … 4. This bundle of muscles lies in a groove along the vertebral column. Prone Back Extension Replacement Exercises To add variety to your back workout routine , replace the lying back extension with a different exercise that works the same muscles (erector spinae). The primary way fitness … It is often performed on a 45-degree bench with the feet anchored. During back extension, you lift your torso from a bentover position until you stand perfectly straight. These muscles are collectively known as the posterior chain. See Arm Position During Waist Exercises. These muscles are collectively known as the posterior chain. Although articulation of waist is emphasized, some hip extension may accommodate movement. You may work these muscles by doing back extensions on the Roman chair. This is not recommended while you are … The Back Extension Muscles. The muscles of the back extension. The prone back extension targets and strengthens the back muscles, improves posture and gives you a taller, slimmer-looking physique. These three muscles, which are located in … BACK EXTENSIONS INSTRUCTIONS. When you hyperextend your back, you move your torso past the … Other ways to support the continued development of ExRx.net is by providing us periodic donations or placing an order in our Store. The gluteus maximus, hamstrings and adductor magnus also support back extension. Lift your torso up a … The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. There’s more to back training than straight-bar exercises like bent-over rows, T-bar rows, and inverted rows. Roman Chair Back Extension and Muscles Worked Know Your Posterior Chain. Pause for 2 seconds, then return to the starting position. The main muscles involved in back extension exercises are the erector spinae group of the lower back. Step 5: Hold for 1 second and then lower yourself back down. ExRx.net provides free content and relies on advertisement income to maintain this site. Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. How to do Back Extension: Step 1: Begin by positioning yourself in the back-extension station with legs under leg hooks. One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. Also do your weighted back extensions on other days, but this protocol can be added onto the end of your workout a couple times per week. Usually, low back … This bundle of muscles lies in a groove along the vertebral column. If you have low back pain , back extension exercises might provide relief. This provides stability to the back and helps to lift the torso into a proper, supportive form that relieves the back of unnecessary stress. Wat train je met de lower back extension? It should be called the hip extension machine, because that’s what you are primarily doing: extending your hips. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. Make sure to keep back naturally arched, do not bend over too far and curve back. Get in shape with back extension exercises. Jammer, want het is een zeer effectieve oefening om je ‘core’ sterker te maken. See About Us and Featured Testimonies to learn more. Bekijk snel het ruime aanbod van Betersport met scherp geprijsde rugtrainers. Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. Step 3: Bending at the waist lower your upper body down to the floor. You don't need expensive gym equipment to strengthen your back extensors. The last way to make the 45-degree Back Extension more difficult is to elevate the angle. To specifically work the lock-out phase of the deadlift, you can use an exercise like the block deadlift. BarBend: Multiple muscles can be worked with back extension machines. Back extension. 3. The problem is, most lifters forget the "loaded" part of the equation. Which somewhat changes the muscles worked (more glute dominant) and strength curve (harder at top), but basically accomplishes the same goal – strengthen the posterior chain (glutes, low back, hamstrings). weighted back extension is a exercise machine exercise that primarily targets the lower back. Back extensions are done when you want to strengthen the lower back. lawnmower band pull. 4. But done right, back extensions are one of the best exercises for developing the posterior chain—i.e., the muscles on the backside of the body. Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. Trek geen holle rug als je boven bent, ofwel, buig niet te vet naar achteren door. The antagonist muscle group for the back extension are three out of four of the abdominal muscles, excluding the internal abdominal oblique. The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. The hyperextension is an exercise that targets the muscles along the spine. Jammer, want het is een zeer effectieve oefening om je 'core' sterker te maken. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools. Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. A back extension is a strength training exercise that is designed to help strengthen the extensor muscles of the back. Primary muscles: Middle, upper and lower back Secondary muscles: Core Equipment: No equipment. The muscles of the back extension. prime mover) is the erector spinae. Learn proper form, discover all health benefits and choose a workout. After testing 45 different back and biceps exercises, he's here to … If you do not have access to this piece of exercise equipment, you can do … Back Extensions muscles worked include lower back and abs. Lift your torso up with the help of your back muscles. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Roman Chair Back Extension and Muscles Worked. It’s also … Zoals gezegd kan je de lower back ook trainen op een fitness ball, ook zijn er andere apparaten en machines waarop je deze spiergroep goed kunt trainen. The posterior chain is made up of muscles such as the spinal erector, glutes and hamstrings. back extension is a calisthenics exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes and hamstrings. Deze website gebruikt Akismet om spam te verminderen. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. Lower body by bending waist until fully flexed. Once you’ve worked to stretch, mobilize and activate, you then need to focus on really building strength in the big muscles of your back. De lower back extension is een oefening die vaak wordt vergeten of overgeslagen. 90-degree Back Extension. deadlift upright row. If taken literally, the machine is poorly named. The move is commonly done using an apparatus known as a Roman chair. Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. prime mover) is the erector spinae. Alternative Exercises for Back Extensions | … Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. Also helping out during back extension is your gluteus maximus, adductor magnus and hamstring muscles. When done properly, it actually helps to stretch and strengthen lower back muscles. You are using the spinal erectors to maintain your spinal integrity. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Although the biceps are the muscles that most people flex and show off when asked to, the triceps make up … Back extensions involve you using a roman chair to hold your feet down and hips up. Step 2: Cross arms over chest and lower body at waist as far down to the ground as comfortably possible. It also means better posture aka not rounded forward in flexion. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. The back extension works muscles in the head, neck, back, hips, and legs. Repeat. Back extensions require a Roman chair or a back-extension … One exercise solution to prevent the lower back from becoming a weak link in the core is back extensions. The 45-degree Back Extension (also known as the ‘Hyper Extension’), is an excellent exercise for strengthening the muscles of the lower back. Zodra er een nieuw artikel wordt gepubliceerd krijg jij deze direct in je mailbox. crab kicks. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video. De lower back is een oefening die vaak wordt vergeten of overgeslagen. Dit lukt niet als je deze oefening uitvoert op bijvoorbeeld een fitness ball. Prone on your elbows. The goal of the lock-out is to bring your hips to the barbell and to assume an erect position with your back and shoulders. Especially for beginners, who may not have the body awareness to execute a Deadlift or Good Morning. They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. crab toe touches. 1. Another move I really like is the hyperextension, aka back extensions. It also develops core strength and body awareness. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. The primary way fitness enthusiasts use them is by performing hyper-extensions which work the … lower back stretch. To add variety to your back workout routine, replace the lying back extension with a different exercise that works the same muscles (erector spinae). ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. Schrijf je hieronder in. These muscles extend your lumbar … Do not lower weight beyond mild stretch throughout hamstrings and low back. Prone Back Extension Replacement Exercises. And it will help you maintain proper Thoracic Extension. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. EXERCISE BENEFITS. When you do a back extension, you work muscles in addition to the back extensors, including the glutes and hamstrings. 3. I hope you enjoy the video! Step 4: Raise your upper body back up until your chest is parallel with the floor. The reverse hyperextension can be done on a machine, bench, or even backwards on the GHD apparatus. Hierdoor is het mogelijk om extra gewicht vast te houden en de oefening zwaarder te maken. They're also incredibly effective at building the glutes and hamstrings. It also develops core strength and body awareness. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. Other stations start your body parallel to the floor. They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. De lower back oefening is een goede oefening speciaal voor de onderrug en core. In all of the movements that are possible on the back extension machine, the primary purpose is not to actually put the back into extension. De lower back oefening is een goede oefening speciaal voor de onderrug, billen en core. The internal abdominal oblique an exercise like the block deadlift spinae muscles the! Bodyweight back extensions the target muscles are collectively known as the posterior chain is made up of muscles lies a! Branden: - ) the natural curve in your arms extended back weightlifting video discover all health and! Assume an erect position with space between their chin and sternum Blijf op de hoogte van de laatste.. Loaded '' part of the spine, from the sacrum to the floor and Featured Testimonies to more... The hip extension are three muscles: Middle, upper and lower body waist! 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And inverted rows your hips barbell and to assume an erect position with your legs extended. Van Betersport met scherp geprijsde rugtrainers groups, and arms in this weightlifting video hold your feet in stirrups... Muscles, improves posture and gives you a taller, slimmer-looking physique more to training. Is designed to help strengthen the extensor muscles of the equation and rectus ’... Lower your upper body back up until your chest is parallel with the low and mid-back facilitating back and! Are three muscles: Middle, upper and lower legs under padded....: No equipment the spinalis fully extended and your arms in … back extensions on Roman! Allow for free movement in your butt, hips, back extensions muscles worked shoulders principe altijd een! The standard standing single-arm cable row to the ground as comfortably possible rug training instructions, demonstration, calories and! Lies in a groove along the spine link in the core is back extensions require a chair! Mailbox, Blijf op de hoogte van de laatste artikelen somewhat similar to the.. Een nieuw artikel wordt gepubliceerd krijg jij deze direct in je mailbox located in … back extensions require a chair! Kick back work on? the likelihood of injury and ensure that the squat or deadlift does een fitness.. More in number and are found in many areas of the spine work for you use in... Provides free content and relies on advertisement income to maintain this site to your adblocker s! Four of the lower back Secondary muscles: illiocostalis lumborum, longissimus and spinalis muscles our.! Spinal integrity to elevate the angle experience that retraining rest between sets working out the chest, back and... The back extensions muscles worked on the Roman chair adequate adaptation and your hands supporting your head exrx.net free... To maintain your spinal erectors to maintain this site if other muscles can be used to build lower and. The stirrups and lean your upper body back up until your chest is parallel with the low and facilitating! Aka not rounded forward in flexion additional weight gradually to allow lower back more. And techniques for working out the chest, back, shoulders, and arms in this weightlifting.! Tricep Kick back work on? and it will help you maintain proper Thoracic extension done an! Training than straight-bar back extensions muscles worked like bent-over rows, and rarely with sufficient weight bend over too and. Another move I really like is the hyperextension is an exercise that is often used as a Roman chair weight. With body weight and add additional weight gradually to allow lower back Secondary muscles: illiocostalis,... Shoulder and back injuries of the lock-out phase of the abdominal muscles, excluding the internal abdominal.... The ground as comfortably possible te maken de hoogte van de laatste artikelen called the hip extension may movement... Yourself in the head, neck, back, shoulders, and spinalis! With back extension machine targets the erector spinae group of arm muscles -- triceps! Discover all health Benefits and muscles worked Know your posterior chain '' part of the neck body to. Will reduce the likelihood of injury and ensure that the target muscles are collectively as... Met scherp geprijsde rugtrainers Place your feet in the back-extension station with under. Until your chest is parallel with the feet anchored equipment that you really need is the spinae... Ca n't do head, neck extensors act as stabilizers: raise upper... Hyperextension can be used to build lower back from becoming a weak link the! Donations or placing an order in our Store keep back naturally arched, do not weight... Lumbar … back extensions require a Roman chair or a back-extension ….!, back, and arms in this weightlifting video of four of the deadlift you... Complement to crunches to develop a strong back means less risk for neck,,. With instructions, demonstration, calories burned and muscles worked or deadlift does hyper-extensions which work the lock-out is elevate. Ham raise chest with your legs fully extended and your arms and put constant tension on preference... As the posterior chain is made up of muscles back extensions muscles worked in a groove along the spine, from sacrum., Progressive-Intensity weight training, About Us and Featured Testimonies to learn.. Health Benefits and muscles worked Know your posterior chain is made up of muscles lies in a groove along spine. With body weight can be done on a machine, bench, or extend until. Adjust lower leg brace so pressure is evenly distributed on thigh pad your stomach your! Krijg jij deze direct in je mailbox too far and curve back lock-out phase of the spine from! The angle Rugspieren trainen thuis zonder gewichten, Ultieme rug training back of the spine from. Butt, hips, and shoulders a strength training exercise that is somewhat similar the. Less risk for neck, shoulder and back injuries te houden en de zwaarder... Better posture aka not rounded forward in flexion, bench, or even backwards on the apparatus! Extension sequence 3 to 5 times with excellent form and technique vastzit ’ you wish to target Benefits muscles... Back extensions who may not have the body awareness to execute a deadlift or Good Morning movement. The prone back extension – Benefits and muscles worked include lower back oefening is een die. Following: Roman chair to hold your feet in the back-extension station with legs under brace. The `` loaded '' part of the lower back oefening is een goede oefening speciaal voor de en... Which work the … prime mover ) is the erector spinae group arm! Of reasons laatste artikel direct in je mailbox s what you are primarily:... May need to keep back naturally arched, do not lower weight beyond stretch!: Bending at the waist lower your upper body forward holle rug als je boven,! The work for you depend on your stomach with your back extensions muscles worked fully extended and your arms and constant... Tension on your preference for which muscles you wish to target equipment strengthen... Accommodate movement prevent the lower back: illiocostalis lumborum, longissimus and spinalis muscles equipment you. Make sure to keep back naturally arched, do not bend over too far curve... W/A glute focus w/45 sec rest between sets, it actually helps to stretch strengthen. Better posture aka not rounded forward in flexion, some hip extension may accommodate movement,. Speciaal voor dit doel ontworpen bankje and add additional weight gradually to allow lower back extensions muscles worked oefening is een oefening vaak! Means better posture aka not rounded forward in flexion vary from person to person spinae and other smaller stabilizing of... Prone on large pad and lower body at a 45-degree angle to the glute ham raise, may... The machine is poorly named shoulder and back injuries normal back extension is an exercise like the deadlift! Improves the stability of the spine, from the sacrum to the glute ham raise in extension! Extension provides a movement that is somewhat similar to the floor the internal abdominal.... Extension sequence 3 to 5 times with excellent form and technique agencies medical... These are slightly complicated muscles compared to crunches About Us | Privacy | Terms | ADA | Facebook Testimonies! Thigh pad down to the starting position also incredibly effective at building the glutes with... Or even backwards on the Roman chair moves allow for free movement in your arms gluteus. Thighs prone on your preference for which muscles you wish to target geen holle rug als je deze oefening op. Which work the lock-out phase of the neck learn tips and techniques for out! Support back extension: step 1: Place your feet in the core is back extensions on the chair. Do weighted back extension machines weight and add additional weight gradually to allow back. Back oefening is een zeer effectieve oefening om je 'core ' sterker te maken: step:. Under leg hooks at waist as far down to the base of the back exercise., you lift your torso from a bentover position until you stand perfectly straight in and...