Lower Back - Back Raise\/ Back Extension

Lower Back - Back Raise\/ Back Extension
Back extensions are an excellent way to work your lower back and hamstrings without stressing your knees much, making them a good choice for people with poor mobility. Main muscle targeted – Lower back and Helper muscles targeted – Glutes, Hamstrings


      • Compound Exercise
      • Main muscle targeted – Lower back
      • Helper muscles – Glutes, Hamstrings

Male | Female


Lay on the back extension bench with your thighs on the pad and your heels below the roller. Make sure they’re in the right spot to keep you in position without a lot of movement. Cross your arms in front of you and while bending from the hips, flex your body so that your upper body forms a right angle with your lower body. Raise your upper body back up so that it’s in line with your lower body and hold there for a second.

Why it’s good:

Exercising your lower back and rump will help you avoid injury, and keeping the stress off your knees helps that too.

What to watch out for:

Your knees need to be flexed a little, you don’t want your knee-cap to become a fulcrum and stress the back of your knee.

Snapshot: Girl Exercise lower back

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