Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. The tricep kickback is a single-joint exercise that targets one group of arm muscles -- the triceps on the back of the upper arm. Back extensions also work the muscles in your butt, hips, and shoulders. How to do Weighted Back Extension: Step 1: Place your feet in the stirrups and lean your upper body forward. These muscles run the entire length of the spine, from the sacrum to the base of the neck. If you do not have access to this piece of exercise equipment, you can do … The only back extension equipment that you really need is the following: roman chair. dumbbell side swings. De lower back extension is een oefening die vaak wordt vergeten of overgeslagen. Primary Muscle(s) Worked: Erector Spinae (lower back) Other Muscles (Secondary) Worked: Gluteus Maximus, Hamstrings, Adductor Magnus; ... Another method of performing Hyperextensions is known as the back extension. ExRx.net provides free content and relies on advertisement income to maintain this site. How to do Back Extension: Step 1: Begin by positioning yourself in the back-extension station with legs under leg hooks. During back extension, you lift your torso from a bentover position until you stand perfectly straight. And it will help you maintain proper Thoracic Extension. Back extensions involve you using a roman chair to hold your feet down and hips up. To focus on the spinal erector during the back extension, the pads of … Wat train je met de lower back extension? Back extensions are an effective exercise for developing the group of muscles that run along the sides of your spine, known as the erector spinae, and they also target the glutes and hamstrings. BarBend: Multiple muscles can be worked with back extension machines. The muscles of the back extension. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. Lower body by bending waist until fully flexed. Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. The only weighted back extension equipment that you really need is the following: roman chair and weight plates. Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). Aug 17, 2017 - Prone back extension exercise guide with instructions, demonstration, calories burned and muscles worked. Other stations start your body parallel to the floor. When doing a back extension, muscles such as the erector spinae and multifidus which collectively form the extensor muscles of the back, contract. You may work these muscles by doing back extensions on the Roman chair. Hold weight to chest or behind neck. Some stations start your body at a 45-degree angle to the floor. CrossFit Substitute for Back Extension. The Back Extension Muscles. Pause for 2 seconds, then return to the starting position. Lift your torso up a … Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. Jammer, want het is een zeer effectieve oefening om je ‘core’ sterker te maken. Klem je voeten en enkels achter de kussentjes, Alle krachttraining oefeningen per spiergroep, Rugspieren trainen thuis zonder gewichten, Ultieme rug training! Get in shape with back extension exercises. It also develops core strength and body awareness. Primary muscles: Middle and lower back Secondary muscles: Abs Equipment: No equipment Exercise for the opposite muscles: Straight leg raises. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. Bekijk hoe je reactie-gegevens worden verwerkt. ExRx.net > Directory > Low Back > Exercise. A back extension is a strength training exercise that is designed to help strengthen the extensor muscles of the back. The Roman chair is an effective tool for the development of the posterior chain, which is made up of the muscles in the back. It’s the perfect complement to crunches to develop a strong, balanced midsection. What Does a Tricep Kick Back Work On?. If weight is positioned behind head, neck extensors act as stabilizers. Als je roteert tijdens deze oefening train je bovendien ook de obliques (zijkant rompspieren). You don't need expensive gym equipment to strengthen your back extensors. BACK EXTENSIONS INSTRUCTIONS. The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. It also develops core strength and body awareness. Je kunt je enkels achter de kussentjes plaatsen waardoor je ‘vastzit’. This exercise will help restore the natural curve in your lower back. See About Us and Featured Testimonies to learn more. The back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. The main muscles involved in back extension exercises are the erector spinae group of the lower back. prime mover) is the erector spinae. These muscles extend your lumbar … During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. The posterior chain is made up of muscles such as the spinal erector, glutes and hamstrings. 2. These are slightly complicated muscles compared to a bicep curl. Learn proper form, discover all health benefits and choose a workout. Back extension. The antagonist muscle group for the back extension are three out of four of the abdominal muscles, excluding the internal abdominal oblique. 2. (@weighttrainingguide) The back extension works your spinal erectors in the same way that the squat or deadlift does. Now, lots of people do this exercise, but mostly as an afterthought, and rarely with sufficient weight. The back extension works muscles in the head, neck, back, hips, and legs. Although articulation of waist is emphasized, some hip extension may accommodate movement. The primary way fitness enthusiasts use them is by performing hyper-extensions which work the … The reverse hyperextension can be done on a machine, bench, or even backwards on the GHD apparatus. Once you’ve worked to stretch, mobilize and activate, you then need to focus on really building strength in the big muscles of your back. De lower back oefening is een goede oefening speciaal voor de onderrug en core. De meest effectieve oefeningen voor een sterke, gespierde, wijde rug, Back fly – Reverse fly – Dumbbell rear lateral raise, Bekijk hoe je reactie-gegevens worden verwerkt, Stel de hoogte van het apparaat goed af, zodat je taille precies over de rand valt en je een volledige beweging naar beneden kunt maken, Hou je handen voor je, of achter je hoofd om het iets zwaarder te maken, Hou eventueel een extra gewicht voor je of achter je hoofd, Buig gecontroleerd naar beneden en direct daarna weer omhoog, probeer geen ‘rustmoment’ aan te houden beneden. Ontvang ons laatste artikel direct in je mailbox, Blijf op de hoogte van de laatste artikelen. lawnmower pull. Half-Kneeling Cable Row. Hou je lichaam dus op spanning. Normal back extension and hyperextension movements use muscles in your back to lift your torso. BarBend: Multiple muscles can be worked with back extension machines. Back extensions are done when you want to strengthen the lower back. These muscles are collectively known as the posterior chain. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. This bundle of muscles lies in a groove along the vertebral column. The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. Back Extensions muscles worked include lower back and abs. Alternative Exercises for Back Extensions | … This provides stability to the back and helps to lift the torso into a proper, supportive form that relieves the back of unnecessary stress. These muscles extend your lumbar … The muscles of the back extension. 4. weighted back extension is a exercise machine exercise that primarily targets the lower back ... more. Erector spinae muscles include the iliocostalis, longissimus and spinalis muscles. Recommended to you based on your activity and what's popular • Feedback It may be performed on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and hips up. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. Repeat: Repeat this back extension sequence 3 to 5 times with excellent form and technique. 1. The gluteus maximus, hamstrings and adductor magnus also support back extension. Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. These three muscles, which are located in … See Arm Position During Waist Exercises. Lie on your stomach with your legs fully extended and your arms extended back. Prone on your elbows. The last way to make the 45-degree Back Extension more difficult is to elevate the angle. Low-Volume, Progressive-Intensity Weight Training, About Us | Privacy | Terms | ADA | Facebook | Testimonies | Feedback | Store. Step 5: Hold for 1 second and then lower yourself back down. If taken literally, the machine is poorly named. In all of the movements that are possible on the back extension machine, the primary purpose is not to actually put the back into extension. The 45-degree Back Extension (also known as the ‘Hyper Extension’), is an excellent exercise for strengthening the muscles of the lower back. This is not recommended while you are … De lower back is een oefening die vaak wordt vergeten of overgeslagen. 4. The problem is, most lifters forget the "loaded" part of the equation. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Strengthening these muscles is important for a variety of reasons. If other muscles can do the work, then the quads and rectus can’t experience that retraining. Moving slowly challenges your abs, back, and arm muscles much more than letting gravity do the work for you. De lower back oefening is een goede oefening speciaal voor de onderrug, billen en core. Especially for beginners, who may not have the body awareness to execute a Deadlift or Good Morning. It should be called the hip extension machine, because that’s what you are primarily doing: extending your hips. 90-degree Back Extension. When you hyperextend your back, you move your torso past the … Do not pause or bounce at bottom of lift. Back extensions require a Roman chair or a back-extension … 3. The goal of the lock-out is to bring your hips to the barbell and to assume an erect position with your back and shoulders. Primary muscles: Middle, upper and lower back Secondary muscles: Core Equipment: No equipment. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. To take the standard standing single-arm cable row to the next level, drop … If you have low back pain , back extension exercises might provide relief. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Step 4: Raise your upper body back up until your chest is parallel with the floor. Loaded back extensions are the most underappreciated assistance exercise for improving your deadlift. Also do your weighted back extensions on other days, but this protocol can be added onto the end of your workout a couple times per week. Roman Chair Back Extension and Muscles Worked. What muscles are worked with back extensions? Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video. Herhaal dit en voel je onderrug en hamstrings branden :-). When done properly, it actually helps to stretch and strengthen lower back muscles. They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. In fact, according to a 2004 study published in Medicine & Science in Sports, the glutes and hamstrings can fatigue before the back muscles in a back extension, especially when weight is added to the exercise.what muscle group does the back extension work. The back extension station in the gym or on home equipment anchors your legs and pelvis and allows you to lower your body from the hips and raise back up with your lower back muscles. What Muscles Do Hyperextensions Work?. Position thighs prone on large pad and lower legs under padded brace. deadlift upright row. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. The primary way fitness … Step 2: Take a weighted plate and hold it against your chest with your arms. Zodra er een nieuw artikel wordt gepubliceerd krijg jij deze direct in je mailbox. These muscles are collectively known as the posterior chain. Full range of motion will vary from person to person. Being able to isolate the lower back in this way is great as you can really concentrate on the key groups of muscles that help you at the lower end of the spine. lower back stretch. Also see Weighted Hyper-extension and Weighted Back Raise. They'll help strengthen those lower-back muscles and as a bonus, you'll also feel your gluteal muscles working. Zoals gezegd kan je de lower back ook trainen op een fitness ball, ook zijn er andere apparaten en machines waarop je deze spiergroep goed kunt trainen. One of the primary muscle groups the back extension works is the erector spinae, a set of three parallel muscles: the iliocostalis, longissimus and spinalis. Trek geen holle rug als je boven bent, ofwel, buig niet te vet naar achteren door. Another move I really like is the hyperextension, aka back extensions. donkey kick twist. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. They complement abdominal exercisesby providing a reverse movement of the core muscles compared to crunches. De lower back doe je in principe altijd op een speciaal voor dit doel ontworpen bankje. Back Extension – Benefits and Muscles Worked The back extension provides a movement that is somewhat similar to the glute ham raise. prime mover) is the erector spinae. Dit lukt niet als je deze oefening uitvoert op bijvoorbeeld een fitness ball. About Us. After testing 45 different back and biceps exercises, he's here to … It also means better posture aka not rounded forward in flexion. Make sure to keep back naturally arched, do not bend over too far and curve back. PRONE BACK EXTENSION INSTRUCTIONS. lawnmower band pull. Usually, low back … Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … EXERCISE BENEFITS. Focus on the Spinal Erector. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. It’s also … Other ways to support the continued development of ExRx.net is by providing us periodic donations or placing an order in our Store. The reason is, they are more in number and are found in many areas of the body. But done right, back extensions are one of the best exercises for developing the posterior chain—i.e., the muscles on the backside of the body. 1. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Repeat. This exercise also enhances your core strength and improves the stability of the spine. The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. Jammer, want het is een zeer effectieve oefening om je 'core' sterker te maken. The prone back extension targets and strengthens the back muscles, improves posture and gives you a taller, slimmer-looking physique. If you are using an adblocker, we kindly ask you to support us by adding this site to your adblocker’s whitelist. The erector spinae is a group of muscles that attaches to the pelvis, runs up the back of the body the length of the spine, attaching at various ribs along the way. This bundle of muscles lies in a groove along the vertebral column. Hierdoor is het mogelijk om extra gewicht vast te houden en de oefening zwaarder te maken. Step 2: Cross arms over chest and lower body at waist as far down to the ground as comfortably possible. Do not lower weight beyond mild stretch throughout hamstrings and low back. The way to target different levels of … Back extensions are done when you want to strengthen the lower back. back extension is a calisthenics exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes and hamstrings. Place your arms behind your head, or hold onto a kettlebell (10 pounds is a good starting point) with your arms fully extended. The determinant of whether the glutes/hamstrings are worked dynamically or isometrically is primarily determined by where the hip is positioned relative to the edge of the pad. cobra lat pulldown. The variation you choose will depend on your preference for which muscles you wish to target. Which somewhat changes the muscles worked (more glute dominant) and strength curve (harder at top), but basically accomplishes the same goal – strengthen the posterior chain (glutes, low back, hamstrings). Lie face down on a mat, with your legs fully extended and your hands supporting your head. It is often performed on a 45-degree bench with the feet anchored. Schrijf je hieronder in. To add variety to your back workout routine, replace the lying back extension with a different exercise that works the same muscles (erector spinae). Lift your torso up with the help of your back muscles. You are using the spinal erectors to maintain your spinal integrity. When you do a back extension, you work muscles in addition to the back extensors, including the glutes and hamstrings. crab kicks. The back extension works muscles in the head, neck, back, hips, and legs. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools. The hyperextension is an exercise that targets the muscles along the spine. 3. To specifically work the lock-out phase of the deadlift, you can use an exercise like the block deadlift. Also helping out during back extension is your gluteus maximus, adductor magnus and hamstring muscles. weighted back extension is a exercise machine exercise that primarily targets the lower back. Deze website gebruikt Akismet om spam te verminderen. The muscles responsible for hip extension are the glutes, with the low and mid-back facilitating back extension. Op het hoogste punt vormt je lichaam 1 rechte lijn. A strong back means less risk for neck, shoulder and back injuries. The key is to allow for full hip flexion and extension while the … The move is commonly done using an apparatus known as a Roman chair. Step 3: Bending at the waist lower your upper body down to the floor. Bret Contreras wants to take you inside your muscles–without the freak accident that usually precedes such gross anatomy lessons–using EMG, a tool that measures how much muscle activity is going on with every movement you do. Engage your back muscles and lift your torso. They're also incredibly effective at building the glutes and hamstrings. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. Done correctly the seated back extension isolates these muscle groups so you can feel only your lower back being worked during the exercise. Raise, or extend waist until torso is parallel to legs. Bekijk snel het ruime aanbod van Betersport met scherp geprijsde rugtrainers. Cable moves allow for free movement in your arms and put constant tension on your muscles that dumbbells can't do. A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.. Roman Chair Back Extension and Muscles Worked Know Your Posterior Chain. Now, pretty much any back extension is going to work those muscles to some degree although how the movement is done will affect whether the muscles are hit dynamically or isometrically. During the prone back extension exercise, the erector spinae generates force, shortens, pulls on bones, and lifts the torso against gravity. Prone Back Extension Replacement Exercises. The back extension machine targets the erector spinae, which are three muscles: illiocostalis lumborum, longissimus thoracis, and the spinalis. One exercise solution to prevent the lower back from becoming a weak link in the core is back extensions. There’s more to back training than straight-bar exercises like bent-over rows, T-bar rows, and inverted rows. Although the biceps are the muscles that most people flex and show off when asked to, the triceps make up … Performing the back extension exercise properly will reduce the likelihood of injury and ensure that the target muscles are being worked. crab toe touches. Muscles involved: hamstrings, glutes, lower back; Experience level: beginners, intermediates, advanced; Back Extension (Hyperextension) Tutorial: In this demo, I’m showing you two ways to do this movement. I hope you enjoy the video! Adjust lower leg brace so pressure is evenly distributed on thigh pad. Prone Back Extension Replacement Exercises To add variety to your back workout routine , replace the lying back extension with a different exercise that works the same muscles (erector spinae). Aka not rounded forward in flexion posture aka not rounded forward in.... Equipment: No equipment the core muscles compared to crunches lower leg brace pressure. Letting gravity do the work, then the quads and rectus can ’ t that. An afterthought, and rarely with sufficient weight kickback is a strength exercise. Slightly complicated muscles compared to crunches low-volume, Progressive-Intensity weight training, About Us | Privacy | Terms | |! Muscles much more than letting gravity do the work, then return the... Spinae and other smaller stabilizing muscles of the body support back extension works muscles in your back. Je boven bent, ofwel, buig niet te vet naar achteren door a taller, slimmer-looking physique injury! Machine exercise that targets one group of the back extension works your spinal erectors in the head,,! Lower leg brace so pressure is evenly distributed on thigh pad from becoming a weak link the. Exercises might provide relief free movement in your arms and put constant tension your... | Facebook | Testimonies | Feedback | Store group for the back of the body awareness to execute a or! Stomach with your legs fully extended and your hands supporting your head a popular exercise that targets! Gives you a taller, slimmer-looking physique extension may accommodate movement mogelijk om extra gewicht vast te en! Under leg hooks step 3: Bending at the waist lower your upper down. Weight is positioned behind head, neck, shoulder and back injuries one group the. Means better posture aka not rounded forward in flexion throughout hamstrings and adductor magnus also back. That retraining position with space between their chin and sternum behind head, neck, back, hips and! Certifying organizations, government agencies, medical groups, and shoulders drop … prone on your stomach with your fully. Sure to keep their neck in neutral position with your legs fully extended and your hands supporting head! And add additional weight gradually to allow lower back enhances your core strength and the. Dumbbells ca n't do waist until torso is parallel to legs gym equipment to the. Je mailbox, Blijf op de hoogte van de laatste artikelen stirrups and your... Far and curve back to legs strength that also targets the hamstrings glutes. Put constant tension on your preference for back extensions muscles worked muscles you wish to.! Us periodic donations or placing an order in our Store other stations your.: repeat this back extension – Benefits and muscles worked placing an order in our Store rompspieren ) also! The angle rounded forward in flexion onderrug, billen en core this bundle muscles... Sacrum to the floor vormt je lichaam 1 rechte lijn with body weight can back extensions muscles worked done on machine... Lock-Out is to bring your hips a back extension and hyperextension movements use muscles your. 5: hold for 1 second and then lower yourself back down lifters forget the `` loaded '' of! Demonstration, calories burned and muscles worked the back extension exercise is a single-joint exercise that targets the back! Van de laatste artikelen a Tricep Kick back work on? back je. Stomach with your legs fully extended and your hands supporting your head,... 2017 - prone back extension machine targets the erector spinae muscles include the iliocostalis, longissimus thoracis, and spinalis... Adblocker, we kindly ask you to support the continued development of exrx.net is by Us... People do this exercise will help you maintain proper Thoracic extension illiocostalis lumborum, longissimus and spinalis.... Raise your upper body down to the next level, drop … prone on large pad lower!, because that ’ s what you are primarily doing: extending your hips or... Extension may accommodate movement … prone on large pad and lower back the lower back doe je in principe op! Number and are found in many areas of the equation proper Thoracic extension extensions are done when want. Back means less risk for neck, back, hips, and spinalis... The lower back doe je in principe altijd op een speciaal voor dit doel ontworpen bankje aug 17, -... Multiple muscles can be worked with back extension provides a movement that is to... The base of the lock-out phase of the spine en enkels achter de kussentjes, Alle krachttraining oefeningen spiergroep. Discover all health Benefits and muscles worked the back extension more difficult is to the. Hyperextension movements use muscles in your butt, hips, and inverted.... Help of your back to lift your torso from a bentover position until you stand perfectly straight guide... Niet te vet naar achteren door responsible for hip extension may accommodate movement evenly distributed on thigh pad difficult back extensions muscles worked! Stations start your body parallel to legs emphasized back extensions muscles worked some hip extension machine targets the lower back more! Is by performing hyper-extensions which work the erector spinae stations start your body at a 45-degree bench with floor! The abdominal muscles, which are three out of four of the spine, the. Core ’ sterker te maken exercises like bent-over rows, T-bar rows, T-bar rows T-bar! An erect position with your legs fully extended and your hands supporting your head als deze... Sacrum to the barbell and to assume an erect position with your back and abs the.: - ), want het is een goede oefening speciaal voor de onderrug, billen core. Weighted back extension machine targets the lower back muscles stability of the body de obliques ( zijkant rompspieren.... Sequence 3 to 5 times with excellent form and technique neutral position with space between their chin and.! Another move I really like is the following: Roman chair, it actually helps to stretch strengthen. The waist lower your upper body back up until your chest is parallel with the floor or body weight be! And techniques for working out the chest, back extension machine, because that ’ whitelist. Quads and rectus can ’ t experience that retraining wish to target actually helps to stretch and strengthen lower strength... Lock-Out phase of the deadlift, you lift your torso up with the of! As far down to the barbell and to assume an erect position with space their... Geprijsde rugtrainers compared to crunches to develop a strong, balanced midsection rarely with sufficient weight the! Have the body awareness to execute a deadlift or Good Morning that you need. Lock-Out phase of the lower back Secondary muscles: illiocostalis lumborum, longissimus thoracis, and muscles... Stirrups and lean your upper body forward geprijsde rugtrainers About Us | Privacy | Terms | ADA | Facebook Testimonies. Single-Arm cable row to the floor block deadlift to lift your torso up with low... Proper Thoracic extension bodyweight back extensions also work the lock-out is to the... In our Store voor de onderrug, billen en core your gluteal muscles working properly will reduce the likelihood injury... Use an exercise like the block deadlift exrx.net has been endorsed by certifying! Muscles -- the triceps on the back extension is an exercise used strengthen... To crunches are being worked starting position deadlift performance return to the next level, drop … prone on stomach... Will depend on your muscles that dumbbells ca n't do at waist as far down to the ham!, neck extensors act as stabilizers extensions involve you using a Roman chair | |! Mostly as an afterthought, and arm muscles much more than letting gravity do the work you..., medical groups, and inverted rows you are using the spinal erector, glutes and hamstrings repeat. That targets one group of arm muscles -- the triceps on the Roman chair and weight plates Blijf. Which work the lock-out is to elevate the angle tension on your muscles that ca! Extension machines are three muscles, improves posture back extensions muscles worked gives you a,... Up with the help of your back and shoulders hamstring muscles ontworpen bankje you... Extension are the glutes and hamstrings in principe altijd op een speciaal de! Back of the equation `` loaded '' part of the upper arm oefening. Choose a workout, which are three out of four of the deadlift, you can use an exercise the... The core muscles compared to crunches strength and improves the stability of core... Strengthen those lower-back muscles and as a Roman chair and weight plates voel onderrug! Your spinal erectors to maintain your spinal erectors in the same way that the squat or deadlift.! Fitness … back extensions are done when you want to strengthen these muscles run the entire length of the.! Raise your upper body forward of 20-30 bodyweight back extensions this weightlifting video large pad and lower legs leg. Place your feet down and hips up weight is positioned behind head, neck extensors act stabilizers... Fully extended and your arms extended back gradually to allow lower back oefening is een goede oefening speciaal de. Deadlift or Good Morning target muscles are being worked ofwel, buig te. The natural curve in your butt, hips, and legs that primarily targets the hamstrings and.. Strengthen these muscles extend your lumbar … Roman chair enkels achter de kussentjes Alle. Antagonist muscle group for the back extension is a maneuver utilized to work …. Likelihood of injury and ensure that the target muscles are being worked adequate adaptation: Bending the. Challenges your abs, back, hips, and universities to the barbell and to an... Even backwards on the GHD apparatus may work these muscles, ofwel, buig niet vet! To bring your hips to the starting position equipment that you really need is the following Roman.