BACK EXTENSION

Muscles Trained :
Gluteus Maximus, Biceps Femoris, and Erector Spinae

Joint Actions :
Back Extension

Instructions :

1. Lie prone (facing downward) on an exercise ball with the feet anchored between the floor and the wall.
2. Place the ball beneath the hips and keep the back extended (straight).
3. Place the hands behind the head.
4. To begin the movement, flex (bend) the hips allowing the back to move forward.
5. Inhale throughout the downward movement phase.
6. Continue to lower the body until the torso is parallel with the floor.
7. Raise the body back to starting position.
8. Exhale throughout the upward movement phase.
9. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Letting the back arch instead of keeping it straight throughout the movement.

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