LIBRARY

Back extensions are a posterior-chain exercise where you lie face down and lift your chest and upper body off the floor to strengthen the muscles that extend your spine. The primary target is the erector spinae running along your lower back, with support from the glutes and hamstrings. Lie prone with your hands by your temples or extended ahead, then raise your torso by contracting your lower back rather than yanking with your neck. Lift only to a neutral or slightly extended position, avoiding overarching, and lower slowly with control. Keep your gaze toward the floor to keep your neck in line with your spine. Squeeze your glutes to share the load and protect your lumbar spine. Strong spinal extensors support good posture, make lifting and bending safer, and help counter the effects of prolonged sitting.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.