Don’t have a bench for bodyweight back extensions, alternatives?

Asked by: Veronica Sanchez

Here are the 9 best back extension alternatives to work the same muscles and provide very similar benefits:

• Barbell Good Morning. …
• Machine Reverse Hyperextensions. …
• Bird Dogs. …
• Superman. …
• Glute Ham Raise. …
• Kettlebell Swing. …
• Stability Ball Reverse Hyper Extension. …
• Bench Reverse Hyperextension.

How can I get back extensions without a bench?

Basic back extension

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

What exercise can replace back extensions?

Alternative Exercises for Back Extensions

• Resistance Band Deadlifts. Deadlifts strengthen muscles in your low back and legs. …
• Extension on a Ball. Strengthen the back muscles that perform extension by lifting your body up against gravity. …
• Prone Extension. …
• Seated Extension. …
• Good Mornings.

How do you do back extensions at home?

Okay now all we're going to do is lift our chest off that pad hold for three to five seconds go back down lift the chest off the pad again and we're going to continue that in repetitions.

What can I use if I don’t have a hyperextension machine?

The 10 best hyperextension alternatives are:

1. Barbell Good Morning.
2. Banded Good Morning.
3. Barbell Romanian Deadlift.
4. Dumbbell Romanian Deadlift.
5. Kettlebell Swings.
6. Reverse Hyperextension.
7. Glute Ham Raise.
8. GHD Hyperextension.

Are back extensions necessary?

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.

How do you do back extensions with weights?

Holding a weight plate. With both hands lie face down on a hyperextension bench and secure your legs at the edge of it. Keep your arms extended.

Can you do back extensions without the machine?

There are plenty of variations and alternative exercises that will help you target your neck, back, hips, and legs just like back extensions without the expensive machinery. Read on to find out how back extensions work and the best variations for performing this exercise at home.

Is back extension alternative to deadlift?

The 45-degree back extension is a great alternative to barbell deadlifts to build muscle and strength for the low back and glutes. Some gyms may not have a 45-degree back extension. If that’s the case for you, then you could substitute this exercise for either a hyper-extension, glute-ham raise, or reverse hyper.

Does Back Extension grow glutes?

While the primary purpose of the back extension is to work the muscles in your lower back, it also hits your hamstrings and glutes, making it a useful exercise for anyone looking to improve in the deadlift.

How do you mimic reverse hyper?

Hold where you just come out fully extend the legs squeeze the glutes. And keep the abs tight. And hold for about 30 to 60 seconds make sure we don't bend the knees or hyper extend.

How do you do back extensions without GHD?

How to:

1. Lay face down comfortably on a mat (or floor if you don’t mind), forehead flat on the ground with arms and legs outstretched in front and behind you.
2. Then raise your hands and feet approx. …
3. Hold this raised position for three seconds and then lower your hands and feet slowly back to the floor.
4. Repeat for reps.

Is a reverse hyper worth it?

Reverse hyperextensions can be a great exercise option when looking to limit additional loading places upon a lifter’s central nervous system, lower back, or hips; as it minimizes spinal loading and may even help decompress the vertebrae in the spine.

What does back extension work?

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.

How do you do a 45 degree back extension without a machine?

Sit big boy then I mean tuck your toes under. So you feel your calf stretch out and that's going to lock your legs in position keep that torso nice. And high the new drift forward.

How do you back extensions your glutes at home?

Down all the way up keep that body straight even a little bit hybrid a little bit higher so this way now we don't often do this but now we can actually work the wall back a little bit with this.

Where should I feel back extensions?

Here hips just barely above the top of the pads. Step back lock your feet into place against the pads in the back bringing your thighs to the pads.

Can you do back extensions on a bench?

Slide to the edge a flat bench until your hips hang off the end. With your body straight, cross your arms in front of you. Bending forward slowly at the waist, keeping your back flat, until you almost touch the floor. Slowly raise your torso back to the initial position as you exhale.