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Machine Back Extension
- 1 - Before starting, adjust the machine to fit your body. Position the thigh pad so it's resting just above your hips, and adjust the ankle pads to secure your feet firmly in place.
- 2 - Place your hips against the thigh pad, while securing your ankles under the ankle pads. Keep your legs straight with a slight bend in your knees to avoid hyperextension.
- 3 - Cross your arms over your chest or place your hands behind your head. Maintain a neutral spine by keeping your head, neck, and back in a straight line. Engage your core muscles to support your spine.
- 4 - Inhale, and slowly lift your upper body by extending your lower back until your body forms a straight line from your head to your heels. Focus on engaging your lower back muscles to perform the lift.
- 5 - Exhale, and slowly lower your upper body back down to the starting position, maintaining control throughout the movement. This completes one repetition.
- 6 - Repeat for the desired number of repetitions.
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