Lower Back Extensions


About The Lower Back Extension Exercise

A strong lower back is a valuable commodity when it comes to the overall improvement of your daily functions. Millions of adults suffer from back pain and it tends to make everyday activities more difficult than they should be. Performing the lower back extension exercise is a very efficient method to strengthen the often problematic lower back region.


Lower Back Extension Video


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How To Do The Lower Back Extension Exercise

  1. Position the padding on the extension platform just below the crest of your pelvis and hook your feet under the ankle supports.
  2. Inhale, cross arms across the chest and lower down slowly while envisioning that you are curling one vertebrae at a time until full spinal flexion is achieved. This method has been shown to be more effective than simply keeping the spine straight and flexing solely at the hips.
  3. Exhale and slowly extend each vertebrae one by one until your upper body and lower body are parallel with each other. Extending beyond this point – hyperextension – will increase the risk of sustaining an injury to the lumbar portion of the spine.
  4. Repeat until the desired number of repetitions are completed.

Lower Back Extension Variations

Holding a barbell across the chest while performing the lower back extension exercise will add weight and increase the difficulty.


Placing hands behind head with elbows facing the ground while performing the lower back extension exercise will also increase the difficulty of the movement.


To increase the difficulty of the lower back extension exercise even further, position your elbows to the sides while hands are behind your head.

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