Long Lever Lying Back Extension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Extended Back Extension
How to: Long Lever Lying Back Extension
- Lie face down on a mat with your arms extended in front of you.
- Engage your core and slowly lift your legs and torso off the ground simultaneously.
- Hold the position for a moment before lowering back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back, which can lead to injury.
- Using momentum instead of controlled movements.
Modifications
- Bend your knees if you have difficulty maintaining a straight leg during the exercise.
- Perform the exercise with a reduced range of motion.
Tips
- Engage your core throughout the exercise to stabilize your lower back.
- Perform the movement slowly to maintain control and focus on the targeted muscles.
Tags
back extension
hips
strength
core stability
erector spinae
glutes