Lever Back Extension
Description
This exercise involves lying face down on a bench and using a lever to lift the legs up towards the ceiling, engaging the lower back muscles. The movement is controlled and slow, with a focus on maintaining proper form and avoiding any jerky or sudden movements. The exercise can help to strengthen the lower back and improve overall core stability.
Equipment Required
Lever Back Extension Instructions
- Start by lying face down on a bench or stability ball with your hips at the edge of the bench and your feet firmly planted on the ground.
- Place your hands behind your head or cross them over your chest.
- Engage your glutes and lower back muscles to lift your upper body off the bench or ball, keeping your neck in a neutral position.
- Hold the contraction for a few seconds before slowly lowering back down to the starting position.
- Repeat for the desired number of repetitions.
Lever Back Extension Form & Visual
Lever Back Extension Benefits
- Strengthens lower back muscles
- Improves posture
- Reduces risk of lower back pain and injury
- Increases flexibility in the lower back
- Engages core muscles for added stability
Lever Back Extension Muscles Worked
- Erector Spinae
- Gluteus Maximus
- Hamstrings
Lever Back Extension Variations & Alternatives
- Single Leg Lever Back Extension
- Weighted Lever Back Extension
- Resistance Band Lever Back Extension
- Swiss Ball Lever Back Extension
- Reverse Hyperextension
- Superman Exercise
