How Back Extensions Change the Human Body., by Strength Side on YouTube. 5 min 31 s.
- Video length
- 5 min 31 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Lie face down on the floor with your legs straight and your arms by your sides or lightly touching your head. Keep your neck relaxed and your chin slightly tucked.
Press your hips gently into the floor and lift your chest a few inches by squeezing your lower back and glutes. Move slowly and stop before you feel pain.
Hold the top for one second, then lower with control over two to three seconds. Aim for 8 to 12 slow reps in your first set.
Rest for 60 seconds between sets and do 2 to 3 sets. Keep the range small at first and add a little height only when reps feel easy.
Once floor reps feel comfortable, move to a bench or table with your hips at the edge and your feet anchored. Start with bodyweight only.
Lower your torso toward the floor, then raise back to a straight line with your hips, squeezing your glutes at the top. Do 8 to 10 controlled reps.
Add load only after several weeks of clean bodyweight reps. Hold a light plate or weight against your chest and keep the same slow tempo.
Train back extensions 2 to 3 times a week and leave at least one rest day between sessions. Stop any set that causes sharp pain.
Tips and common mistakes
Move slowly and avoid jerking your torso up, since speed is where most tweaks happen.
Keep the work in your lower back and glutes, not your neck, and don't crank your head back.
If you have an existing back injury, get cleared by a doctor or physio before loading the movement.
Questions
Can I do back extensions with no equipment?
Yes. The floor version in the video needs only a mat. You lift your chest a few inches while your hips stay down, which is a safe starting point.
How often should I train back extensions?
Two or three sessions a week is plenty for most people. Give your lower back a rest day between sessions and build reps before adding weight.
Will back extensions fix lower back pain?
They can build strength and resilience, but they are not a cure. See a doctor or physio for ongoing pain, and stop if a rep hurts.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
