Back Extensions

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

September – Back Extension

            Having a strong back is a good key to becoming a better athlete.  There are many exercises that require a strong back and other core muscles.  If a person does not have a strong core then they are not able to perform many exercises in a safe way, and cannot get the benefit of that activity.  This situation would severely limit the potential of that athlete.  Below is an exercise called Back Extensions, which is a basic movement that helps strengthen the back muscles. 

It is very easy to perform a Back Extension correctly.  You would start by lying face down on the floor or other stable surface with your arms straight and next to your body, as in the picture for the Down Position.  Then lift your chest and shoulders as high as you can off the floor holding this for one second, while keeping your feet down on the floor, as shown in the picture for the Up Position.  Finally, return to the Down Position and repeat the Back Extensions until you cannot do any more.

Down Position

Up Position