Back Extension

Setup

1. 01Set the pad so the top edge sits just below the hip crease.
2. 02Hook the ankles securely under the foot rollers.
3. 03Cross the arms over the chest or place hands behind the head.
4. 04Start with the body in a straight line from head to heels.

Execution

1. 01Hinge at the hips and lower the torso under control.
2. 02Descend until you feel a stretch in the hamstrings, keeping the spine neutral.
3. 03Drive the hips into the pad and raise the torso back to a straight line.
4. 04Pause briefly at the top without overextending.

Checkpoints

• -Movement comes from the hips, not from rounding and arching the back.
• -Top position is a straight body line, not a hyperextended one.
• -Tempo is controlled in both directions.
• -Glutes squeeze at the top of each rep.

Common mistakes

• -Hyperextending the lower back at the top.
• -Setting the pad too high and blocking the hip hinge.
• -Using momentum to swing the torso up.
• -Holding the breath and losing trunk brace.