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Recipe of the Week
Gluteal Muscles
Back Extension
Muscles Worked
Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus, Erector Spinae
Front View
Side View
Exercise Technique
Beginning Position
Lie facedown on a back-extension bench with your heels under the pad and your legs and feet aligned directly under the hips.
Adjust the pad to where the top of the pad is just below the hip.
Begin with your body parallel to the floor, your head in a neutral position.
Place your arms behind the hips, or crossed over your chest.
Execution:
Slowly lower your upper body until you feel a slight stretch in the hamstrings - -about 90o .
Pause briefly, then while contracting the glutes and hamstrings, slowly pull your upper body up.
Continue using a smooth motion to raise your body up so that your torso is just about parallel to the floor. Repeat.
Training Tips:
Avoid using a ballistic motion or going too high.
Maintain a slight bend in the knees and a natural arch in the lower back throughout the exercise.
KKeep head and neck in a neutral position.
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