If you train at home and don't have the equipment to do back extensions, you're missing out on a great isolation exercise for the lower back.

Here's the other thing...even if you DO have the bench to do back extensions (also known as hyperextensions), THIS version is actually better. I'll tell you why as I show you the exercise.

First, you're going to need two, possibly three things...a bench, a rack, a barbell and weight. That's four things, I guess.

So first set the barbell in the rack (or use a Smith machine) to about waist height - you can adjust the height depending on your limb length and the height of your bench. Load up the bar with weight - I've got 3 plate on either side. This is going to counterbalance your bodyweight.

You can also do this under the safety rails of a power rack IF your rack is bolted to the floor. If it's NOT bolted to the floor, you'll end up just lifting the rack right up off the floor because of how you'll be bracing your feet under the bar (you'll see).

Alternatively, you can also just set a heavily loaded bar onto the rails to keep the rack from tilting while still using the rack rails to wedge your feet under.

Set the bench a few feet in front of the bar and kneel down between the bench and the bar.

Set your hips on the bench so your waist is on the front edge of the bench. Set your hands on the floor in front for balance.

Now get your HEELS wedged underneath the bar. This is important because the bracing is going to happen through your heels, which activates the glutes, hamstrings and the lower back (the posterior chain) while you're doing the exercise.

Now you're ready to go! Take your hands off the ground and hold them to your chest. Your legs should be wedged firmly under the bar.

Bring your upper body to horizontal, pushing HARD with your glutes and hams against the bar on the way up.

This exercise is very similar to a glute-ham raise type of machine and it's a nice way to set it up without having to actually buy one of those (which are GREAT, by the way, if you do get the chance to use a good one, but can be really expensive for a good one).

The key feature of this exercise is the upwards push against the bar with your heels to activate the muscles posterior chain (hamstrings, glutes, and lower back). It works like a charm and is perfect if you don't have any other means of doing extensions for your lower back.

 

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