Machine back extension

Proper position

• Stand on the back extension machine and place your feet on the footrest platform.
• Your legs should be hip-width apart, with your knees and ankles in a straight line. your feet should be flat on the platform.
• Engage your heart. Your spine and pelvis should be in a neutral position. Maintains a neutral head and neck position. Your chin should remain tucked in throughout the movement.
• Place your hands on the handles.

Movement

• Bend your hips to lower yourself back.
• Squeeze your glutes to begin to lift your upper body using your glutes and hamstrings.
• Continue to pull your body up until your shoulders are above your hips.
• Finish the movement by squeezing your glutes.
• Pause for one second at the end of the movement.
• Slowly lower yourself back to the starting position while keeping your spine neutral.
• Repeat for the desired number of repetitions.

Breathing

• Inspire to contraction.
• Expires at extension.