Seated Back Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lower Back
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Seated Back Extension Machine
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Back Extension is an isolation exercise performed on a Seated Back Extension Machine that primarily targets the lower back while also engaging the glutes and hamstrings. It involves sitting upright with feet securely on the footrests and a pad positioned just below the shoulder blades, holding the support handles with a neutral grip. By bracing the core and maintaining a neutral spine, the exerciser extends the hips to lower the pad in a controlled downward arc, reaching a position where the torso aligns with the thighs before returning to the starting position, effectively strengthening the posterior chain and improving spinal stability.
How to Perform
Position yourself sitting tall on the Seated Back Extension Machine, ensuring your feet are stable on the foot platforms.
Adjust the support pad so it rests comfortably just beneath your shoulder blades and hold the handles with a neutral grip, keeping palms facing inward.
Engage your core to maintain a straight, neutral spine throughout the movement.
Slowly hinge at the hips to allow the pad to move downward in a controlled arc, focusing on activating the lower back, glutes, and hamstrings.
Continue the motion until your torso forms a straight line with your thighs, then return smoothly to the starting position, maintaining tension in the target muscles.
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Tips
Keep your core tight throughout the movement to protect the lower back.
Avoid using momentum; move the pad in a slow, controlled manner.
Do not hyperextend your spine at the top of the movement.
Ensure the pad is properly adjusted to sit just below your shoulder blades.
Focus on squeezing the glutes and hamstrings as you extend.
Maintain a neutral spine and avoid rounding your back.
Start with lighter resistance to master form before increasing weight.
Keep your feet firmly planted on the footrests to stabilize your body.
Breathe steadily, exhaling on the upward extension and inhaling on the return.
Avoid leaning excessively forward at the start; keep torso upright.
How Not to Perform
Do not use your arms or hands to push the pad upward; let your lower back, glutes, and hamstrings do the work.
Do not arch or hyperextend your spine at the top of the movement.
Do not allow your shoulders to lift or shrug during the exercise.
Do not swing your torso or use momentum to move the pad.
Do not round your lower back at any point during the motion.
Do not place the pad too high or too low on your back.
Do not lift your feet off the footrests or let them move.
Do not hold your breath; maintain steady, controlled breathing.
Do not rush the movement; avoid performing reps too quickly.
Do not ignore proper core engagement; it is essential for spinal safety.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
