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    Back Extension

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    Abdul Wahid Shaikh
    The document provides instructions for performing a back extension exercise to strengthen the erector spinae, gluteals, and hamstrings muscles. It describes starting in a supine position with the back neutral and parallel to the ground. The downward phase involves flexing at the hips while maintaining a neutral back and full knee extension. The upward phase extends the hips to ascend back to the starting position, keeping the back neutral and knees fully extended.

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    Back Extension

    Uploaded by

    Abdul Wahid Shaikh
    17 views1 page
    The document provides instructions for performing a back extension exercise to strengthen the erector spinae, gluteals, and hamstrings muscles. It describes starting in a supine position with the back neutral and parallel to the ground. The downward phase involves flexing at the hips while maintaining a neutral back and full knee extension. The upward phase extends the hips to ascend back to the starting position, keeping the back neutral and knees fully extended.

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    back extension 1

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    The document provides instructions for performing a back extension exercise to strengthen the erector spinae, gluteals, and hamstrings muscles. It describes starting in a supine position with the back neutral and parallel to the ground. The downward phase involves flexing at the hips while maintaining a neutral back and full knee extension. The upward phase extends the hips to ascend back to the starting position, keeping the back neutral and knees fully extended.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    17 views1 page

    Back Extension

    Uploaded by

    Abdul Wahid Shaikh
    The document provides instructions for performing a back extension exercise to strengthen the erector spinae, gluteals, and hamstrings muscles. It describes starting in a supine position with the back neutral and parallel to the ground. The downward phase involves flexing at the hips while maintaining a neutral back and full knee extension. The upward phase extends the hips to ascend back to the starting position, keeping the back neutral and knees fully extended.

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    of 1

    6/12/2016 Dartfish.

    tv ­ Back Extension

    NSCA powered by dartfish | www.dartfish.tv

    BACK EXTENSION
    Use the back extension to strengthen your erector spinae, gluteals and
    hamstrings.

    Erector spinae
    Gluteals
    MUSCLE GROUP ­ hamstring
    Posterior chain
    SERIES ­ Foundational Movements
    SKILL ­ Back Extension
    SPEAKER ­ NSCA

    00:01 Start
    ­ Begin in a supine position 
    ­ Shoulders, hips, kneees, and ankles are aligned 
    ­ Back is neutral and near parallel to ground

    00:01 Downwa rd Phase
    ­ Maintain a neutral back and head position 
    ­ Flex at hips to descend 
    ­ Maintain full knee extension

    00:04 Upward Phase
    ­ Extend at the hips to ascend 
    ­ Maintain a neutral back and head position 
    ­ Maintain full knee extension

    http://www.dartfish.tv/Print.aspx?CR=p1090c115973m2424959&layout=1 1/1

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