Anapyre

Exercises272 exercises

Back Extension

Back Extension is a bodyweight pull exercise for the back. If you cannot do it, Superman or Weighted Back Extension are good swaps.

  • Back
  • Pull
  • Bodyweight

Muscles worked

  • Back · main

How to do it

  1. Set the pad just below your hips and lock your heels in, body straight from head to heels.
  2. Cross your arms over your chest or hold them by your temples.
  3. Hinge down at the hips with a flat back until you feel a hamstring stretch.
  4. Raise your torso back to a straight line, squeezing your glutes.

Watch out: Swinging up and arching past straight, which overloads your lower back.

Alternatives

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