Back Extension Rack Exercises: Lower Back Extension

The lower back extension exercise is an excellent way to work out the muscles of your lower back. These muscles are called your erector spinae. This exercise can be performed on the floor with an exercise mat or, for added intensity, using a back extension rack. This exercise is also known as a reverse sit up.

Step 1: Up on the Rack

Climb up on the extension rack with your waist on the upper padded bar and your lower legs under the lower padded bar.

Step 2: Bend Forward at the Waist

Place your hands behind your head and bend forward at the waist as far as you can.

Step 3: Reverse Sit-Up

Lift your head and shoulders as much as you can. Try to keep the bend only in your waist.

Step 4: Bend Forward

Bend forward again at the waist, getting your head and shoulders as close to the floor as you can.

Complete Your Workout

The four steps listed above complete a single rep. If you’re just beginning an exercise regimen, you should perform about 20 reps for a complete set, take a break and do another set. A full workout should start with 15 to 20 sets.

Exercise Injury Free

The two main steps required to ensure an injury free workout are proper warm-ups and stretching exercises. Toe touches and windmills are great warm-ups for this exercise. Toe touches will also help stretch the lower back muscles that will be targeted by this exercise.

This is an excellent exercise to help trim up, and will firm and tone your lower back muscles.


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