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
Position yourself on a back extension bench with your hips just above the pad, holding a weight plate against your chest with both hands.
- 2
Anchor one foot securely under the footpads, and extend your other leg straight back behind you, keeping it engaged.
- 3
Keeping your back straight and core tight, slowly hinge at your hips and lower your torso towards the floor until it is almost perpendicular to your legs.
- 4
Engage your lower back, glutes, and hamstrings to lift your torso back up to the starting position, maintaining a straight line from your head to your extended foot.
- 5
Complete all repetitions on one leg before switching to the other side.
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.
