Single-leg Back Extension
Muscle Groups: Lower Back
Single-leg Back Extension focuses on Lower Back, with Hamstrings, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Back Extension with proper form and technique.
- 1
Start by lying face down on a bench or the floor, with one leg hanging off the edge and the other leg straight and supported.
- 2
Engage your core and slowly lift the hanging leg upwards, keeping it straight, until it's level with your hip.
- 3
Pause for a moment at the top, then lower your leg back to the starting position in a controlled manner.
Tips for Success
These tips will help you perform Single-leg Back Extension safely and effectively while maintaining proper form.
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Keep your hips level and avoid twisting to prevent lower back strain.
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Focus on using your back and glutes to lift your leg, not your lower back.
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Start with a small range of motion and gradually increase as you get stronger.
Secondary Muscles
While Single-leg Back Extension primarily targets Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg Back Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Back Extension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
