Hyperextension / back extension without weights

Exercise overview

Primary muscle group: Back

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 13

Description: Sit on the back extension machine with your back against the lever and place your feet on the foot pads. Adjust the lever to a position that allows for a full range of motion with your hips at a 90-degree angle. Press your lower back against the lumbar support pad by pushing against the foot pad. Exhale as you slowly extend your back until it is slightly hyperextended. Hold for a count of two. Inhale as you slowly return to the starting position. Repeat the exercise.

Exercise ID: 00139

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Hyperextension / back extension without weights

Exercise tips and tricks

Find the Right Position: Make sure your hips are comfortably positioned on the pad. Your upper body should be able to bend freely at the waist.
Engage Your Core: Before you start the movement, activate your core muscles to help stabilize your spine and protect your lower back.
Controlled Movement: Focus on slow and controlled movements. Avoid jerking or using momentum, which can strain your lower back.
Range of Motion: Maintain a neutral spine throughout the exercise. Avoid hyperextending (arching) your back at the top of the movement to prevent injury.
Breath Control: Exhale as you raise your torso and inhale as you lower it. Proper breathing helps maintain a steady rhythm and ensures your muscles are well-oxygenated.
Keep Your Head in Line: Avoid looking up or down; keep your head in a neutral position in line with your spine to avoid neck strain.
Body Alignment: Ensure your ears, shoulders, and hips stay aligned throughout the exercise. This helps in maintaining proper form and maximizing the effectiveness of the movement.
Feet Position: Secure your feet firmly under the foot pads. Any movement in your feet can destabilize your body and compromise form.
Engage the Right Muscles: Focus on feeling the muscles in your lower back, glutes, and hamstrings working as you perform the exercise. This helps in establishing the mind-muscle connection.
Consistency Over Intensity: Start with fewer repetitions and focus on perfecting your form. Gradually increase the volume as you get more comfortable with the exercise.

Exercise overview

Exercise tips and tricks

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