Single-leg Back Extension
Muscle Groups: Lower back, Glutes
Single-leg Back Extension focuses on Lower back, Glutes, with Hamstrings, Traps 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
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.
Secondary Muscles
While Single-leg Back Extension primarily targets Lower back, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Traps . 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.
