Correct exercise extension?

Asked by: Michael Khan

What are the extension exercises?

Basic back extension

• Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
• Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 30 seconds.
• Lower to starting position. Complete 3 sets.

How can I extend my workout?

Option number two is for advanced to intermediate or lifting up and lowering you want to hold for about two seconds. And then release repeating eight to twelve reps.

What are extension exercises good for?

While the primary target of back extension exercises is the lower back, the movement of flexing your spine will give your gluteal muscles and hamstrings stretching tension, and extending your spine will provide them with contraction tension, which means back extensions ARE good for improving the flexibility and …

How do you do spinal extension?

For the lying back extension, lie on your front and bring your hands up to your temples with your elbows out to the sides. Then engage your glutes and core and lift your shoulders and chest up off the floor. Squeeze your shoulder blades together, then lower back to the start.

What is thoracic extension?

Thoracic extension is the ability for the t-spine to move from its normally kyphotic or forward rounded position to a flat or event arched back position. Lack of thoracic extension is one of the most common mobility restrictions we see.

What are flexion based exercises?

Williams flexion exercises (WFE) – also called Williams lumbar flexion exercises – are a set or system of related physical exercises intended to enhance lumbar flexion, avoid lumbar extension, and strengthen the abdominal and gluteal musculature in an effort to manage low back pain non-surgically.

What is a prone back extension exercise?

About this exercise



Lie flat on the floor with your palms facing upwards and your toes touching the ground. Slowly raise yourself off the ground by pulling your shoulders back and lifting your legs up as far as they can go. Look straight ahead throughout the move. Return to starting position and repeat.

How can I do hyper extension at home?

Raise your torso up until your spine is straight.



Tighten your lower back to lift your upper body. Exhale as you’re lifting. Continue until your hips, back, and neck are all in line. Keep your arms and legs neutral for the entire motion.

Is back extension push or pull?

For your legs, squats, lunges and leg presses are pushes, while all deadlift variations, glute bridges and back extensions are pulls.

Is back extension a compound exercise?

Compound exercises – movements that use multiple joints of the body at the same time – like deadlifts and squats do their bit to strengthen the lower back along with other muscles of the body. But back extensions, or hyperextensions as they are known in gyms and fitness circles, are a great isolation movement as well.

What muscles do back extensions target?

The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. This bundle of muscles lies in a groove along the vertebral column. These muscles extend your lumbar spine.

Can back extensions hurt your back?

Active extension movements cause pain by overloading the structures of the lumbar spine. These may be sustained extension forces or frequent moderate-load extension movements. The compressive forces on the lumbar facets are greater with active paraspinal muscle contraction⁽⁵⁾.

What can I do instead of back extensions?

Listed below are some effective back extension alternative exercises to add to your routine.

• Good Mornings.
• Superman.
• Resistance Band Deadlifts.
• Stability Ball Back Extension.
• Standing Resistance Band Extension.
• Swimmers.
• Smith Machine Back Extension.

Is back extension a good exercise?

Back extensions cause us to bend forward and push back creating up to 6,000 newtons of compression around the spine, at best putting unwanted pressure on the lumbar spine and at worst causing disc herniation. But apart from this, it’s just not an efficient way to strengthen the back.

Do hyperextensions work glutes?

The hyperextension serves a handful of purposes: What is this? It strengthens the posterior chain (lower back, glutes, hamstrings). It can be used as an assistance movement to improve the squat and deadlift totals.

How do you feel hyperextensions in glutes not hamstrings?

So when when you're training the lower back on this you're pretty much just bending the knees slightly. Feet are parallel and you're just pretty much doing this that's your hyperextension.

How do you target glutes back extensions?

You said it just below your hip bone I think that's a great place to aim. So I'm gonna readjust. Now. It's set from my height. And now what I want to do is walk you through the most common mistakes I

What exercise works glutes?

The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats. To build your glutes, train twice a week on non-consecutive days and eat more protein. Exercising your glutes is important because they help us walk, run, jump, and climb stairs.

Does walking build glutes?

Take your steps up a notch by walking for glutes strength. Regular ol’ walking does work your glutes (along with your hamstrings, quads, calves, and core), but certain tweaks to your form or technique can give your glutes muscles some extra love.

Do squats make your butt bigger?

Squats work all of the glute muscles in one movement. When you strategically recruit and tax these muscles, you can trigger hypertrophy (or muscle size growth). So, yes, squats can help you build bigger glutes.