Weighted Single-leg Back Extension
Muscle Groups: Lower Back
Weighted Single-leg Back Extension focuses on Lower Back, with Hamstrings, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Back Extension with proper form and technique.
- 1
Stand on one leg with a slight bend in your knee and hold a weight in the opposite hand.
- 2
Keeping your back straight, hinge at your hips and lower your torso towards the ground while raising your free leg straight back behind you.
- 3
Return to standing by driving your hips forward and bringing your torso up, squeezing your glutes at the top.
Tips for Success
These tips will help you perform Weighted Single-leg Back Extension safely and effectively while maintaining proper form.
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Keep your core engaged to support your lower back throughout the movement.
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Avoid rounding your back; maintain a neutral spine from head to tailbone.
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Make sure your knee is aligned over your ankle to prevent strain.
Secondary Muscles
While Weighted Single-leg 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 Weighted 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 Weighted 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.
