Weighted Static Back Extension
Muscle Groups: Lower Back
Weighted 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 Weighted Static Back Extension with proper form and technique.
- 1
Lie face down on a mat with your hips at the edge and legs extended straight behind you. Place a weight plate or dumbbell on your upper back, just above your shoulder blades.
- 2
Engage your core and slowly lift your upper body off the ground, keeping your neck neutral and looking down.
- 3
Pause at the top for a moment, then lower your upper body back to the starting position with control.
Tips for Success
These tips will help you perform Weighted Static Back Extension safely and effectively while maintaining proper form.
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Keep your neck in line with your spine to avoid strain.
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Don't arch your back excessively; lift through your hips and lower back.
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Start with a light weight to ensure proper form before increasing the load.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
