Weighted Back Extension with Opposite Arm and Leg Reach
Muscle Groups: Lower Back
Weighted Back Extension with Opposite Arm and Leg Reach focuses on Lower Back, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Back Extension with Opposite Arm and Leg Reach with proper form and technique.
- 1
Lie face down on a mat with your legs straight behind you and hold a light weight in one hand.
- 2
Engage your core and lift your chest, straightening the opposite arm and leg to form a straight line with your body.
- 3
Lower back to the mat to return to the starting position, and repeat for desired reps before switching sides.
Tips for Success
These tips will help you perform Weighted Back Extension with Opposite Arm and Leg Reach safely and effectively while maintaining proper form.
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Keep your neck in a neutral position; avoid looking up to prevent strain.
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Do not lift your arm and leg too high; focus on controlled movements for better stability.
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Engage your core throughout the exercise to support your lower back and maintain balance.
Secondary Muscles
While Weighted Back Extension with Opposite Arm and Leg Reach 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 Weighted Back Extension with Opposite Arm and Leg Reach, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Back Extension with Opposite Arm and Leg Reach, 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.
