Single-leg Back Extension
- Primary muscles
- Lower back, Glutes
- Secondary muscles
- Hamstrings, Traps
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Lie face down on a hyperextension bench with your hips at the edge of the pad and your feet secured.
- 2 Hold a dumbbell in each hand with a neutral grip, allowing your arms to hang towards the floor.
- 3 Hinge at your hips and slowly lower your torso towards the floor until it is below horizontal.
- 4 Engage your glutes and hamstrings to raise your torso back up to the starting position, forming a straight line with your body.
