What are the benefits of back extensions?

Asked By: Cilene Thielk | Last Updated: 4th April, 2020
Category: video gaming exercise and fitness video games
4.7/5 (286 Views . 38 Votes)
Benefits. Performing the back extension exercise will increase your ability to coordinate movement through your lower back. Other improvements include a stronger back and a back that has more endurance. Overall, these positives lead to better overall back posture, important for the prevention of back injury.

Click to see full answer


Keeping this in view, which muscles do back extensions work?

The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. This bundle of muscles lies in a groove along the vertebral column.

Also, do back extensions work abs? Using the back extension machine to work abs Though the machine is intended for the back extension exercise (abs down), it is much more commonly used to train abs, and often unsafely and ineffectively.

Keeping this in consideration, how many back extensions should I do?

Performing Back Extensions Come back up by extending your spine to complete the rep. Complete one to two sets of 12 reps. For the back extension hold, hold your body in the top position so that your torso is right in line with your thighs. Hold this position for two sets, with each one lasting 15 to 20 seconds.

What are the benefits of working out your back?

Why Work Out Your Back Strength training your back muscles will add muscle mass to your upper body, which can help make your waist look smaller. Like your chest, your back is made up of big muscles that can handle heavyweight and, therefore, help you burn more calories.

32 Related Question Answers Found

Are back extensions healthy?

Yes, provided that proper technique is utilized throughout the movement, back extension exercises are safe and effective exercises that can help improve stability, strength, and endurance of the hip and back muscles.

Can back extensions hurt your back?

Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. This includes the erector spinae, which supports the lower spine. Back extensions also work the muscles in your butt, hips, and shoulders. Usually, low back pain is affected by weak low back muscles.

Do back extensions work love handles?

3. Do lower back extensions 3 days a week. Performing this movement 3-4 days a week at the end of your workout will help tighten those lower back/upper glute muscles in no time. Having firmer muscles in these places will make the area visually smoother.

Is Roman chair bad for back?

PURPOSE: Roman chair exercises are popular for improving back muscle endurance but do not specifically target back muscles. Even with adaptations to reduce hip extensors fatigue, this may make this exercise not as specific as wanted for fatiguing lower back muscles.

Can you do back extensions everyday?


This is an exercise that can be done every day before and/or after training. Remember that we're talking about a back extension, not a hip extension—literally flex and extend your spine. If you're doing back extensions daily, modulate the volume and intensity somewhat day to day.

How do you strengthen your lower back muscles?

To perform this lower back flexibility exercise:
  1. Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
  2. Gently arch the lower back and push the stomach out.
  3. Hold for 5 seconds, then relax.
  4. Flatten the back and pull the bellybutton in toward the floor.
  5. Hold for 5 seconds, then relax.

Do back extensions help deadlift?

Back Extension
Back extensions are an often forgotten exercise, but one which can improve your deadlift nonetheless. In the 50's and 60's, back extensions were one of the primary exercises used by Olympic weightlifters to strengthen their low back and improve their performance.

How do u lose back fat?

But before you decide on the best way for you to lose back fat, first decide which area of your body to target.

?Focus on strengthening exercise to help you shape the muscles in the upper, middle, and lower back.
  1. Shoulder strengthening exercises.
  2. Mid-back exercises.
  3. Waist exercises.
  4. Lower back exercises.

How many Hyperextensions should I do?

Begin with two sets of 10 repetitions for the first few sessions; then gradually increase the number of sets and reps. When you can do four sets of 15, hold a light dumbbell to your chest to make the exercise harder.

What can I do instead of back extensions?


  1. Resistance Band Deadlifts. Deadlifts strengthen muscles in your low back and legs.
  2. Extension on a Ball. Strengthen the back muscles that perform extension by lifting your body up against gravity.
  3. Prone Extension. The prone extension exercise resembles a person flying through the air.
  4. Seated Extension.
  5. Good Mornings.

What is a hyperextension?

Hyperextension is an excessive joint movement in which the angle formed by the bones of a particular joint is opened, or straightened, beyond its normal, healthy, range of motion.

What is lumbar flexion?

Flexion Definition. Flexion is the anatomical name for forward bending. When treating back pain, many spine specialists encourage exercises to strengthen the muscles that act to bring the spine into flexion. In the lower back, approximately 50% of flexion occurs at the hips, and 50% occurs at the lower spine.

What are back extensions in Crossfit?

In a Back Ext, only the back is extending, the hips are trapped and neutral. In a Hip Ext, the back stays rigid and flat while just the hips rotate. There is also something called a Hip/Back Extension that is a combination of both.

Are v ups good for abs?

That's because v-ups are better for targeting all your abs muscles, including your lower abs and obliques. Standard situps, on the other hand, will work your abs, but they tend to have more of a focus on your upper abs, he says. That's typically due to tight hamstrings and/or weak abs.

What muscles do squats work?


The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise.

How do you do crunches?

To do a crunch:
  1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
  2. Exhale and lift your upper body, keeping your head and neck relaxed.
  3. Inhale and return to the starting position.

Why is it called a roman chair?

Klein had mentioned once that a Roman lifter who was visiting the Professors gym actually demonstrated exercises using a device similar to a Roman Chair, which gave the Professor the inspiration to build a Roman Chair and give it it's name after this Roman lifter.