Back Extension

Set-up

• Adjust the bench so the pad sits just below your hip bones.
• Hook your heels under the foot pads and cross your arms over your chest.

How to do it

1. Lower your upper body by bending at the hips, keeping your back flat.
2. Go down until you feel a stretch in your hamstrings.
3. Raise your body back up until it is in line with your legs.

Coaching cues

• Squeeze your glutes to lift.
• Stop when your body is straight: don’t lean back past it.

Common mistakes

• Arching the lower back at the top.
• Swinging up quickly with momentum.