Static Back Extension
Muscle Groups: Lower Back
Static Back Extension focuses on Lower Back, with Hamstrings, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Static Back Extension with proper form and technique.
- 1
Lie face down on the floor with your arms extended in front of you or by your sides. Make sure your body is in a straight line from head to heels.
- 2
Gently lift your chest off the ground using your lower back muscles while keeping your hips and legs in contact with the floor.
- 3
Hold the lifted position for a few seconds, then slowly lower back down to the starting position.
Tips for Success
These tips will help you perform Static Back Extension safely and effectively while maintaining proper form.
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Keep your neck in a neutral position to avoid strain, looking down at the ground.
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Avoid lifting too high; focus on a small range of motion to engage the lower back safely.
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Breathe consistently; don't hold your breath while lifting or lowering your chest.
Secondary Muscles
While Static 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 Static Back Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Static 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.
