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Back Extension Exercise Guide

The document provides instructions for performing a back extension exercise to strengthen the erector spinae, gluteals, and hamstrings muscles. It describes starting in a supine position with the back neutral and parallel to the ground. The downward phase involves flexing at the hips while maintaining a neutral back and full knee extension. The upward phase extends the hips to ascend back to the starting position, keeping the back neutral and knees fully extended.

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Abdul Wahid Shaikh
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63 views1 page

Back Extension Exercise Guide

The document provides instructions for performing a back extension exercise to strengthen the erector spinae, gluteals, and hamstrings muscles. It describes starting in a supine position with the back neutral and parallel to the ground. The downward phase involves flexing at the hips while maintaining a neutral back and full knee extension. The upward phase extends the hips to ascend back to the starting position, keeping the back neutral and knees fully extended.

Uploaded by

Abdul Wahid Shaikh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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6/12/2016 Dartfish.

tv ­ Back Extension

NSCA powered by dartfish | www.dartfish.tv

BACK EXTENSION
Use the back extension to strengthen your erector spinae, gluteals and
hamstrings.

Erector spinae
Gluteals
MUSCLE GROUP ­ hamstring
Posterior chain
SERIES ­ Foundational Movements
SKILL ­ Back Extension
SPEAKER ­ NSCA

00:01 Start
­ Begin in a supine position 
­ Shoulders, hips, kneees, and ankles are aligned 
­ Back is neutral and near parallel to ground

00:01 Downwa rd Phase
­ Maintain a neutral back and head position 
­ Flex at hips to descend 
­ Maintain full knee extension

00:04 Upward Phase
­ Extend at the hips to ascend 
­ Maintain a neutral back and head position 
­ Maintain full knee extension

http://www.dartfish.tv/Print.aspx?CR=p1090c115973m2424959&layout=1 1/1

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