Spine Extension
Muscle Groups: Lower Back
Spine Extension focuses on Lower Back, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Spine Extension with proper form and technique.
- 1
Lie face down on a mat with your arms extended overhead and legs straight.
- 2
Engage your core and slowly lift your chest and legs off the ground, keeping your neck neutral.
- 3
Hold the lift for a moment, then slowly lower back to the mat.
Tips for Success
These tips will help you perform Spine Extension safely and effectively while maintaining proper form.
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Keep your neck in line with your spine to avoid strain.
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Do not overarch your lower back; lift gently and controlled.
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Focus on using your lower back muscles, not your arms or legs.
Secondary Muscles
While Spine Extension primarily targets Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . 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 Spine Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Spine 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.
