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
Position yourself on a back extension bench, hooking one foot securely under the ankle pad and extending the other leg straight out.
- 2
Ensure your hips are just above the pivot point of the bench, and your torso is straight and aligned with your extended leg.
- 3
Keeping your back straight and core engaged, slowly lower your torso towards the floor by hinging at your hips.
- 4
Continue lowering until your torso is nearly perpendicular to your legs, feeling a stretch in your hamstrings and lower back.
- 5
Engage your glutes and hamstrings to slowly raise your torso back to the starting position, maintaining a straight back throughout the movement.
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.
