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Equipment: back extension apparatus (Roman Chair)

Technique

1. Lie face down on a back extension apparatus (Roman Chair) with your feet hooked under the support, and your arms across your chest.
2. Keep your legs together and straight, and your feet and toes pointing down.
3. Slowly raise your upper body extending your back and engaging your glutes, lower back, and hamstrings.
4. Keep your neck in line with your spine and do not allow your head to tilt forward or backward.
5. Hold the position for a second or two, then lower your body back down to the starting position.
6. Repeat the exercise for the desired number of repetitions.

Key points to remember

• It is important to maintain good form and control throughout the exercise.
• Move slowly, avoiding jerky movements
• Start with a low number of repetitions and gradually increase as your strength improves.

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Related Pages

• Complete Exercise List
• Back strength fitness test using a similar technique
• Core Strengthening Exercises