#Back Extensions

If you’re trying to strengthen those erectors, the back extension can be a good option - I just recommend keeping a relatively straight spine as you do them to reduce the risk of injuries when loading the movement heavily. #fitness #gym

Day 6 of 25 days of formfixmas ‼️ Glute focused 45 degree hypers vs your typical back extension, both are great! Comment what you want to see next 👀 #glutefocused #legday #backday #backextension #fitnesscoach #nasmcpt #gymtips

BACK EXTENSIONS FOR GLUTES 🍑 This is one of my go to movements to build the posterior chain. Knowing where your glutes are contracted is the key to this movement. I often see people hyperextend there lower back way to much without even feeling the contraction in their glutes. If the goal is glutes then any further range of motion because more lower back focused. Try to focus on the range you have. Focus on breaking at the hips and push your bum back. When you are at the bottom position - focus on pulling’ your hamstrings to your glutes and drive your hips to the pad. When you feel that your glutes are fully contracted - squeeze for 1-2 sec. I like back extensions high reps with HARD squeeze 💪🏼🍑.

I get asked this all the time, what’s a good home alternative to the back extension machine for your lower back: Floor back extensions! And here’s how to progressively overload it: * Start with bodyweight, focus on clean reps, then later you can hold a weight plate to your chest * You can also add a pause at the top (2–3 seconds) * Increase reps (e.g. 10 → 15 → 20) * Slow down the tempo (3s up / 3s down) * Add bands for resistance Save to try it at home 🫶 also if you’re struggling with the machine or feel it too much in your lower back, start with this first! @dfyne.official second fit code fitzye 🫶 . . . . . #backextensions #erectors

How to do Back Extensions the RIGHT way 🔥✅ #freegame #backpainrelief #posteriorchain #backextensions #backrehab #lowbackpain #gymtips

‌نکات 👇🏾 🔹 Back Extension در این حرکت تمرکز اصلی روی عضلات راست‌کننده ستون فقرات (Lower Back) است. لگن نسبتاً ثابت می‌مونه و حرکت بیشتر از ناحیه ستون فقرات انجام می‌شه. گلوت و همسترینگ به‌صورت ثانویه درگیر هستن. این حرکت بیشتر برای تقویت پایین‌کمر و افزایش استقامت عضلات مرکزی استفاده می‌شه. 🔹 Glute Hyperextension در این مدل، حرکت کاملاً لگن‌محوره (Hip Hinge). لگن به عقب هدایت می‌شه و ستون فقرات در وضعیت خنثی باقی می‌مونه. با انقباض آگاهانه گلوت‌ها در بالای حرکت، فشار از روی کمر برداشته می‌شه و بیشترین درگیری به عضلات سرینی منتقل می‌شه. همسترینگ نقش کمکی داره. ⚠️ نکته کلیدی: اگه ستون فقرات خم و باز بشه → Back Extension اگه لگن عقب بره و کمر خنثی بمونه → Glute Hyperextension همینطور در Back Extension پنجه پا صاف هست اما در Glute Hyperextension پنجه پا به سمت بیرون هست. ➖️➖️➖️➖️➖️➖️➖️➖️➖️➖️➖️➖️➖️ #backextensions #glut_hyperextension #نکات_بدنسازی #تمرین_فیله #تمرین_باسن

💪🏽 Master the back extension quickly with these form tips: 1️⃣ Core Stability: Brace your core, avoid over-arching. 2️⃣ Pad Setup: Position the pad below your hip for full motion. 3️⃣ Go Deep: Fully round and unround your lower back. 4️⃣ Squeeze & Hold: Tighten glutes and core throughout the movement. #BackStrength #StrengthTraining #Glutes #Athlete #StrengthTraining #FunctionalFitness #BackExtension #CoreWorkout #FitnessTips #GymHacks

Back Extension Journey! This progression can and should take MONTHS. It takes time for the spine to adapt to this new and direct stimulus. You are watering seeds here. There is no way to rush this growth. You can overwater the seeds and kill it though. PLAY THE LONG GAME. For the full roadmap, check out: LowBackAbility.com Rooting for ya. ❤️‍🩹

Back extension proper form for lower back growth. Back extension form• hyperextension form tutorial • lower back workout • lower back exercise • back workout form • back extension form #gymworkouts #backextension #hyperextensionforback #workouttips #gymtips

🔥DO AND DON’T BACK EXTENSION (GLUTE FOCUS)🔥 - - Okay so this exercise we have noticed a few people doing wrongly, especially after coming back from lockdown😳 so here’s a do and do not of the back extension to help you master your technique with a few tips😚: - ❎ Don’t: • Hyper extend your back • Go too fast • Go too close to the floor - ✅ Do: • Squeeze your glutes when you’ve extended your back • Pause at the top for a few seconds to add extra tension • Bend your back at a 45 degree angle • Keep shoulders up and back - - #fridayvibes #fridaymotivation #friday #motivation #motivational #backextension #do #donot #techniquematters #technique #njfitness #notjustfitness

BACK vs GLUTES Recoded at Core Riyadh @core.riyadh Slight changes to your form and technique can change what muscle is being used the most and where the tension is focused. Above is the difference’s between targeting your glutes or back when performing a ‘back extension’. In both cases please start off with only using body weight until you are confident and comfortable with performing the exercises. Happy lifting! 🤍💪🏼 ———- ظهر ولا ارداف مسجل في نادي كور رياض @core.riyadh تغيرات بسيطة في وضعية جسمك و التكنيك تغيير العضلات الأكثر استخداماً ومكان تركيز. هذي الفرق بين الاستهداف عضلات الارداف او استهداف عضلات الظهر لما تلعبي هذا التمرين. في الحالتين أبدآي من غير اي وزن لين ما تكوني مرتاحة و واثقة من التمرين و التكنيك. #ظهر #ارداف #تدريب #تمرين #رياضة #backextension #glutes #backday #gymtips

This is how you do back extensions when trying to target glutes & hamstrings 🔥 @shab_fitnesss Save and try these 3 different types; 1. Body weight 2. Weights on chest 3. Straight arms weighted Back extension looks very simple yet most of the times not easy to do correctly to target right muscles. Most people bend their back when going down. That would target your back muscles not legs. Remember you should feel the stretch behind your thighs when going down 😉 Share with your gym friends 👈 #workout #workoutoftheday #instafitness #gym #buildmuscleburnfat #muscle