Instructions
- Position yourself on the Roman chair so that the top half of your thighs is aligned with the pad and your feet are securely under the ankle pads.
- Cross your arms over your chest or place your hands behind your head, whichever is more comfortable.
- Engage your core muscles and keep your back straight.
- Start the movement by bending at the hips and lowering your upper body towards the ground. Keep your back straight throughout the movement.
- Lower yourself until your body is just below parallel to the floor, or as far as your flexibility allows.
- Reverse the motion by contracting your lower back muscles and extending your hips to lift your upper body back to the starting position.
- Finish the movement by fully extending your hips and bringing your body back to a straight line with your legs.
Categorisation
| Also known as: | Back Extension |
| Category: | Back Extension |
| Typical discipline: | Bodyweight/Calisthenics |
| Type: | Primary Isolation |
| Primary body segment: | Lower |
| Movement: | Push |
Equipment Needed
| Bench: | Back Extension Bench or Hyperextension Bench |
Muscles Used
Bodyweight Percentage Used
| Male: | 38.6% |
| Female: | 37% |