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
Position yourself face down on a back extension bench, securing your feet and placing your hips just above the pad.
- 2
Hold a light weight plate or dumbbell with both hands against your chest.
- 3
Lower your torso by hinging at your hips until your upper body is nearly perpendicular to the floor.
- 4
Engage your glutes and lower back to raise your torso until your body forms a straight line from your head to your heels.
- 5
At the top of the movement, extend one arm straight forward and the opposite leg straight back, keeping your core tight.
- 6
Return your extended arm and leg to the starting position against your chest and alongside your body.
- 7
Slowly lower your torso back down to the starting position, maintaining control.
- 8
Alternate the arm and leg reach on subsequent repetitions.
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.
