Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

How to simulate a back extension machine with other gym equipment?

4 min read

Asked by: April Walters

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

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 do you make a back extension machine?


We'll start with the hip board it's a three-quarter inch piece of plywood that is cut 24 inches long and eight inches wide this shows the footboard assembly.

How do you use a back extension machine at home?

So you can either target your glutes hamstrings. And lower back or just your glutes. And hamstrings. Or even use less of your hamstrings. And just use the glutes by twisting contorting.

How do you use back extension machines with weights?

Just lean back you hold your butt tight to this part of the pad. And your lower as far back as you can see you're solid. You want to just use your back.

What is another exercise for back extension?

Alternative Exercises for Back Extensions

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


How do you do a hyperextension without a machine?

Ball Reverse Hyperextension



Place your chest onto the ball with your hands flat on the ground, keeping a soft bend at the elbows. With straight legs that are shoulder-width apart, slowly lift them both up into the air. Hold your legs in the active (up position) for three seconds and squeeze your glute.

What is a reverse hyper machine?

What is a reverse hyper machine? A reverse hyperextension machine, also known as an RH machine or a reverse hyper, is an exercise machine that provides spinal decompression and strengthening of the posterior chain muscles — erector spinae, hamstrings, and glutes.

How do you make a Roman chair at home?

But you need two barbells and a rack. You want to set the safety pins. I would say in between knees and hips. But it's not the end of the world. But you want to also put a decent amount of weight.

What is back extension machine?

The back extension machine or Roman chair is used for an isolation exercise that targets the lower-back muscles, primarily the erector spinae. 1 You lock your heels under a pad or roller with another pad to support your lower body as you recline face-down. This facilitates flexing at the waist.

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.

How many times a week should I do back extensions?

For example, you might perform 3-5 sets of 3-5 reps for several weeks followed by 2-3 sets of 10-15 reps for several weeks. To increase resistance, lifters often perform the back extension by holding a weight plate across their chest or a barbell across their shoulders.

Does back extension machine work glutes?

Похожие запросы

Is the back extension machine effective?

Back extension



Repeatedly flexing your lower back under a load can cause injury to the lumbar discs, and the rigid position the machine holds you in doesn’t allow your core, glutes, and hamstrings to contract as they should to protect you.

Are back extensions good for your back?

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 back extensions make you taller?

If you regularly perform the Mid-Back Extension, you will notice a change in your posture and you will stand taller and more confident with a stretch through your chest and stronger upper back muscles.

Is back extension good for 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 I feel my back extension machine in my butt?

So to fix this what I want you to do is tuck your chin and round your shoulders and then I want you to press into the plate with your foot.

How many times a week should I do back extensions?

For example, you might perform 3-5 sets of 3-5 reps for several weeks followed by 2-3 sets of 10-15 reps for several weeks. To increase resistance, lifters often perform the back extension by holding a weight plate across their chest or a barbell across their shoulders.