Rounded Back Extension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Back Extension
How to: Rounded Back Extension
- Position yourself face down on a mat or floor with hands placed beside your head.
- Engage your core and glutes.
- Lift your upper body off the ground while keeping your lower body pressed against the mat.
- Hold for a moment at the top of the lift, then lower yourself back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back too much during the movement.
- Not engaging core muscles properly.
- Lifting too high, leading to strain.
Modifications
- Perform the extension with bent knees for less strain on the back.
- Use a stability ball for added support.
Tips
- Keep your movements controlled to avoid straining your back.
- Focus on squeezing your glutes at the top of the movement.
- Engage your core throughout to protect your spine.
Rounded Back Extension Alternatives
Tags
core
strength
hips
stability
extension
intermediate