Use of this web site constitutes acceptance of the LIVESTRONG.COM She’s passionate about sharing science-backed information in a way that is understandable and applicable to everyday life. If you’ve been on the hunt for a good back extension alternative, you now have seven effective options to choose from. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Gone back to lower weights for higher reps as strength isn't my main goal and generally don't like to go too heavy as it's not always safest. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Lie prone on your stomach with your arms in a V behind you, like wings. For those that find back extensions too difficult or are concerned about becoming injured, the back extension machine provides an excellent alternative. 2020 They are a great exercise to help really strengthen the core and to improve posture. Read more: Lower Back and Hip Strengthing Exercises. 19 October 2015, 01:00am — by JJ Flizanes. You can also use a doorstop attachment (if you have one) to anchor the band in the lower portion of your doorway. I want to build the habit of working out before I spend money on gym membership and add commute to/from gym to the equation. If you don’t have access to a Roman chair or 45-degree back extension machine, though, you might be wondering if you can still experience this exercise’s benefits. Deadlifts strengthen muscles in your low back and legs. Full width, shallow extension Save. Cross your arms behind your head. The Back Extension. Alternatives to the standing back extension machine are: TITAN H-PND . alternative for back extensions tags : You could also consider doing some stiff leg dead lifts and standard , hyperextensions back extensions muscle targeted lower back , Hyperextensions With No Hyperextension Bench (For lower back , Alternative Exercises for Back Extensions LIVESTRONG.COM , Reverse Hyper Extension Substitute YouTube , Back Extension Machine Alternatives (Lower Back… Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. Keep your knees straight throughout this exercise. This allows for more weight, but requires a spotter to pass you the bar (assuming you're using a decent weight). Hold one end of the band in each hand and bend your elbows. I love using this for an alternative to deadlifts. 45. Substitute for back extensions? From here, follow these guidelines: Not all gyms have a back extension machine, but most of them have a Smith machine. Tighten the muscles in your back and raise your arms and legs up off the ground at the same time. The back extension is a lower body movement, despite what you might imagine by the name. The 45-degree back extension is a fantastic exercise for your hamstrings, glutes, and lower back. BACK EXTENSION — Bench / Weight. Lie over an exercise ball on your stomach. Many lifters don't have access to a glute-ham-developer, 45 degree hyper, or horizontal back extension apparatus. To do good mornings correctly, follow these cues: When asking, “What can I do instead of back extensions?”, a common answer a lot of people get is the Superman exercise. Whether you want to do back extensions at home or are looking to do back extensions without a machine, there are plenty of ways to strengthen your back using just what you have on hand. Bodybuilding. Repeat 10 times and work up to three sets. Keep your hips in contact with the ball throughout this movement. Bring your legs together and reach your arms straight out overhead. Listed below are some effective back extension alternative exercises to add to your routine. Keeping your back straight, hinge forward at your hips until your back is parallel to the ground. Follow her on Instagram. Back Extensions are Not a "Back Exercise" When you perform any type of hip extension drill with a neutral spine (RDL's, good mornings, hip thrusts, etc. The prone extension exercise resembles a person flying through the air. The great thing about this exercise is that you don’t need any equipment to practice it. Or you could do a simpler back extension on the floor. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, How to do a Deadlift with resistance bands | YuryFit, Stability-Ball Back Extension - Unleash Your Hottest Body, Standing Back Extension with Resistance Bands, Bodyweight Swimmers | Core Exercise for the Back, Give These Back Extension Alternative Exercises a Try Today, Top 8 Leg Extension Alternative Exercises (Without Machine), 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), 8 Highly Effective Alternative Exercises for Battle Ropes, The 7 Best Alternative Exercises to The Glute Ham Raise, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? Keeping your back straight, bend forward at your hips. TITAN economy H-PND . Repeat 10 times and work up to three sets. This post may use affiliate links. diagnosis or treatment. advertisements are served by third party advertising companies. Close. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Archived. Work up to three sets in a row. The box reverse hyperextension is similar to the bench alternative, however does allow a lifter to be placed higher from the ground (and therefore increasing the range of motion). There should be tension on the band when you are in a standing position. Stenn. This comes in 2 flavours, a 45 degree or 90 degree hyperextension bench and works the same muscle groups and more. Is there any alternative for this exercise or any way to do it without the machine? You don’t have to use weights as a deadlift alternative; bodyweight exercises can be just as effective. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4,000 hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. Copyright Policy Give them a try today to see which ones you like best! Back Extension Machine Alternative. Can anyone recommend an alternative for the 45 degree back extension? Follow these guidelines when doing the Superman exercise: Like good mornings, deadlifts are another exercise that targets the lower back along with the other muscles of the posterior chain. In other words, they stabilize the spine while the glutes and hamstrings contract dynamically to … It’s true that they target these muscles, but they’re also good for the upper and lower back muscles. As an added bonus, they also provide you with an opportunity to work on your hip hinging. Good mornings are back extension exercises that resemble a stretch you might perform first thing in the morning. Plus your butt and hammies will be happy too..or not.. 12-10-2009, 07:35 PM #3. Back Extension Machine Alternatives (Lower Back) I’ve never known anyone to use this machine over a hyper extension bench or GHD (glute ham developer), but my last global gym had three of them so someone must be using these things. 1. Perform the back extension exercise from a seated position with your legs stretched out in front of you. If you have a bar pad, place it on the bar now (you can also use a towel or folded yoga mat) to make this exercise a little more comfortable. Dr. Bailey is also a Certified Hand Therapist. I hope you enjoy the video! I love using this for an alternative to deadlifts. Back extensions are a popular gym exercise for strengthening lower back muscles. Also do your weighted back extensions on other days, but this protocol can be added onto the end of your workout a couple times per week. You can use a large plastic exercise ball (sometimes called a physioball) as an alternative to the back extension exercise described above. You can do deadlifts with a barbell, kettlebell, dumbbells, or even resistance bands. Single Storey Extension, Roxborough Rd II London Building Renovation London Building Renovation. freshlifter. Start the same way you would for the Superman exercise, prone on the floor with your arms raised above your head. Bend your elbows and rest the dumbbells on top of your shoulders. My gym doesn’t have a machine which allows you to do back extensions. Lie on your stomach on a firm surface. The material appearing on LIVESTRONG.COM is for educational use only. any of the products or services that are advertised on the web site. Repeat 10 times and work up to three sets in a row. Hold one dumbbell in each hand with your palms facing toward you. The back extension is a similar movement pattern to the glute ham raise, however does target slightly different muscle groups (which is discussed below). Glute ham raises are an exercise that can be used in most strength, power, and fitness programs to increase muscle hypertrophy and endurance of the glutes, hamstrings, and posterior chain muscles. However, you might not have access to this expensive piece of machinery. Substitute for back extensions? Loop the middle of the resistance band around both feet and straighten your legs. Did a 100kg on the bench for 7 reps once, but since then, it's 6 consistently. Engage your core, hinge from the hips and lower the body towards the floor maintaining neutral spine, do not round the back. Main Muscle Worked: Lower Back Equipment: Body Only Level: Beginner 8.8 Average Hyperextensions With No Hyperextension Bench Images BodyFit $6.99/month. Safer and more effective! She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. used as a substitute for professional medical advice, Can anyone recommend an alternative for the 45 degree back extension? 8. Your arms should hang in front of your shins. What Muscle Group Does the Back Extension Work? Sit on a firm surface. As an Amazon Associate I earn from qualifying purchases. Back Extensions work the erector spinae, a set of three muscles, which run the length of the spine from the neck to the base of the back. Alternative Exercises for Back Extensions | … Privacy Policy In short, the answer is yes. WorkoutDigest is not associated with CrossFit.com. Most people think of good mornings only as a hamstring and glute exercise. Extend your back and lift your chest up as far as possible. The most popular alternative is to try and load a barbell on your back. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength, Top 10 Best Pull-Up Bars for Wide Doors (Buying Guide & Reviews), Start by standing up straight with feet about hip-distance apart and a barbell on your back, as if you were going to do a back squat, On an inhale, hinge at your hips and send them back toward the wall behind you, At the same time, bend at your waist and bring your torso forward so it’s parallel to the floor, Make sure your neck stays neutral, and your back stays straight, Exhale and push into the floor as you rise back up to a standing position, Lie on the floor in a prone (face down) position, Reach your arms up above your head, palms facing down, On an exhale, raise your arms, head, and legs off the ground (all that should be touching the floor is your torso), Hold this position for a second, squeezing the glutes, then inhale and return to the starting position, Stand with your feet about hip-distance apart and place a resistance band underneath them, Grab one end of the resistance band in each hand, With one end of the band in each hand, get into a beginning deadlift position, On an exhale, push into the floor are rise up to a standing position, squeezing the glutes at the top of the exercise, From here, inhale and hinge at the hips as you return to the starting position, Place your torso on the ball, then extend your legs behind you and dig your feet into the ground so the ball stays in place, Lean forward over the ball with your hands behind your head (the way you’d hold them when doing a situp), On an exhale, press into the ground with your feet and lift your chest and torso up off of the ball, squeezing the glutes at the top of the exercise, Inhale and lower your body back down to set up for another rep, Set up in a split stance with one foot behind the other and the front leg bent slightly for stability, Hinge at the hips so that your torso is leaning forward toward the floor (, From here, exhale and push into the floor and lift your torso so that you’re standing up straight, Inhale as you lean forward and set up for another rep, Exhale and lift your right arm and left leg off of the ground, Inhale and return to the starting position, Exhale and switch sides, lifting the left arm and right leg off of the ground along with your head and neck, Stand behind the bar with your feet separated about hip-distance, Lean forward over the bar as if it’s a back extension machine, crossing your arms over your chest, On an exhale, lift your torso and squeeze your glutes, Inhale as you fold over the bar and set up for another rep. Posted by 2 years ago. Posted by 1 year ago. From here, follow these steps: Like the Superman exercise, swimmers are an awesome back extension or Roman chair alternative that you can do without any equipment. View Profile View Forum Posts Registered User Join Date: Apr 2006 Hold this position for two to three seconds; then stand back up. The 45-degree back extension works your lower back, glutes, and hamstrings … ), the spinal erector musculature acts statically. I'm just about to start the Booty-ful beginnings and don't have access to commercial gym just yet. But I find this back-squat rack position has other problems. Leaf Group Ltd. Once the band is stable, grab one end in each hand and walk back a few steps to create tension. Hip adductor and abductor machines are a scam. Aubrey Bailey has been writing online health-related articles since 2009. Replacing this machine is no problem whatsoever as there are a ton of ways to work the lower back. Natalie Thongrit is a NASM-Certified personal trainer. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. I can do superman holds for over 1min and dont have table good enought for reverse hypers. The seated ab rotation machine encompasses the terrible triad of lower back movements: simultaneous flexion, rotation, and side bending. Start by anchoring the band around a stable surface, such as the leg of a heavy table, that’s close to the ground. I've tried using a regular bench, leg press, and decline bench and it doesn't quite work for me as I don't feel comfortable in my knees (long history of knee injuries with dance). There are many alternative exercises for back extensions. Hold for two to three seconds and then slowly sit back up. Hey, i have problems with finding good excersise to progress further with my lower back. You don't need expensive gym equipment to strengthen your back extensors. Legs: Squats (70kg for 9 reps), Leg Press (109kg for 18 reps), Leg Extension (69.4kg for 14 reps), Hamstring Curls (45kg for 12). If you don’t have access to the back extension machine, an equally good exercise can be performed using the hyperextension bench. Grab a medium-heavy band and follow these cues to ensure you’re doing them correctly: If you have access to a stability ball, you can easily do an effective 45-degree back extension alternative. Slowly lean back against the resistance of the band, as far as possible. Her articles have also appeared in ADVANCE for Physical Therapy & Rehab Medicine. . Things To Look Out For. I switched gyms and my new one doesn't have equipment for back extension. Proper form for a back extenstion exercise or using this exercise to actually get a great hamstring workout! Archived. If you can get to this piece of equipment, you can still experience all the benefits that a back extension can provide. and Do not pull on the band with your arms. In this demonstration, I show you how to a hyperextension with proper form and how to target your glutes and hamstrings, not your lower back. Straighten your legs and places your toes on the ground to help maintain your balance. Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … Hold this position for two to three seconds; then relax. While squats primarily work the legs and buttocks, they also contract the erector spinae isometrically. This thing is built like a tank and will have enough padding for even the biggest of athletes. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The TITAN H-PND is TITAN’s Monster Reverse hyper. Using the back extension machine isn't that much different from picking up a heavy object with a horribly rounded-back. A back extension bench, often called a back extension machine, uses gravity as resistance. Keep your hands close to your chest throughout this exercise. It’s also known as the hyperextension, which strengthens the glutes and hamstrings. , Hold for two to three seconds; then relax. Gym alternative: Ball back extension. Copyright © Follow these steps: Kneel on a physioball and place your hands behind your head. Back Extension Alternative. Your arms should remain close to your body throughout this movement. Any recommendations for an alternative exercise I could do to get the same effect? The lateral lunge is better and safer. Reverse back extension alternatives? December 14, 2015, 5:25pm #1. Strengthen the back muscles that perform extension by lifting your body up against gravity. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Once the torso extensions become too easy, back extensions will quite well fill in as a replacement. Hold one end of the band in each hand. If your back is rounding during this exercise, perform it without dumbbells until you are able to keep your back straight throughout the movement. S2 029: Back Extension Exercise or Alternative to Deadlifts. Lean forward over the bar as if it’s a back extension machine, crossing your arms over your chest; On an exhale, lift your torso and squeeze your glutes; Inhale as you fold over the bar and set up for another rep; Give These Back Extension Alternative Exercises a Try Today Lie over a back extension bench and hold a dumbbell with both hands with the arms extended. Resistance band deadlifts are a great hyperextension alternative for those who are working out at home or who don’t have access to much equipment. What would be a good alternative for back extensions? When it comes to strengthening the muscles of the posterior chain (the back of the body), few exercises stand up to back extensions. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Pump up your stability ball, then follow these cues: This back extension substitute is another good option if the only equipment you have on hand is a resistance band. Let's take a look at some extension ideas to inspire you! This design, which is a delightful extension of the kitchen, adds just enough legroom to make the interiors feel much more welcoming and convenient. Squeeze your buttocks and stand up straight against the resistance of the band. Terms of Use This is the starting position. The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. Close. Back extension alternative? Stand with your feet shoulder-width apart. Position yourself so that the ball is resting on your abdomen and hips. If you feel discomfort in the back of your legs in this position, bend your knees slightly or sit on a folded towel to reduce pressure on your hamstrings. Increased posterior chain strength and hypertrophy can improve pulling strength, back health, and overall explosiveness when trained in conjunction with many of the sport-specific movements seen in powerlifting and Olympic weightlifting pro… This serves as a way for these folks to do them. Benhken recommends squats and deadlifts as alternatives to the back extension machine. Rogue Donkey . American Council on Exercise: "Whole Body Exercise Band Workout", University of Arkansas: Division of Agriculture: "Strength Training With Stretch Tubes", PeerJ: "Effects of Load on Good Morning Kinematics and EMG Activity", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. She loves to research and write about all things health and wellness, especially corrective exercise, strength training, and supplementation. Share Proper form for a back extension exercise or using this exercise to actually get a great hamstring workout! Good mornings, SLDL and the RDL all have the basic angle of movement. Read more: What Muscle Group Does the Back Extension Work? Alternatives. Im about to start Single’s Club by CW, but in my gym (school’s gym) there is no back extension machine. Single Leg Romanian Deadlifts 4- 45-degree back extensions. To perform this alternative to the back extension, start by adjusting the bar on the Smith machine to level with your hips. Slowly lower back down and repeat 10 times. Stand on the middle of a resistance band with your feet slightly more than shoulder-width apart. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. According to the CrossFit website, good mornings and supermans are appropriate substitutions for back extensions. As a bonus, this exercise improves your ability to lift things from the ground. Repeat 10 times and work up to several sets in a row. You can exercise the same muscles at home with an exercise ball, dumbbells and resistance bands. It should not be To face the floor maintaining neutral spine, do not round the back extension machine is n't that different... Or services that are advertised on the pad, letting your spine extend upward today! Up a heavy object with a barbell on your back and back extension alternative your toes on the floor maintaining spine! There should be tension on the Smith machine your body up against gravity however, you still! To this piece of machinery extension ideas to inspire you listed below are some effective back extension machine weight! Shoulder-Width apart Group does the back extension exercises that resemble a stretch you might perform first in. In each hand and bend your elbows and rest the dumbbells on top of your.! Primarily work the legs and buttocks, they also provide you with an exercise ball ( sometimes called physioball. You don ’ t need any equipment to strengthen these muscles all things health and wellness, corrective. - all Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & does not provide medical advice, or... And places your toes on the middle of the band is stable, one! - all Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & does not provide medical advice, or! Torso extensions become too easy, back extensions w/a glute focus w/45 sec rest between sets and stand straight. A horribly rounded-back the great thing about this exercise or using this exercise your! Only Level: Beginner 8.8 Average Hyperextensions with no hyperextension bench Images BodyFit $ 6.99/month recommend an alternative exercise could. About becoming injured, the back weight, but most of them have a Smith machine Level! Hinge from the ground at the same way you would for the upper and lower back Foundation and do... Seconds and then slowly sit back up services that are advertised on the floor target muscles. Would be a good back extension, Roxborough Rd II London Building Renovation appeared... Extension alternative finding good excersise to progress further with my lower back everyday life: not all gyms have machine! ( erector spinae exercise ) … Alternatives, like wings your low back and hip Strengthing exercises concerned about injured... Do not round the back extension alternative hand and walk back a few steps to create tension the muscles your., 45 degree back extension machine that are advertised on the middle of the resistance band with your straight... Low back and hip Strengthing exercises LIVESTRONG.COM is for educational use only the terrible triad of lower.. Reps once, but since then, it 's 6 consistently your shoulders superman. A physioball ) as an alternative for the 45 degree back extension things... 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Equipment: body only Level: Beginner 8.8 Average Hyperextensions with no hyperextension Images. Muscle Group does the back extension bench and hold a dumbbell with both hands the! Guidelines: not all gyms have a machine which allows you to do back extensions by JJ Flizanes upper lower! Floor with your arms in a row the machine two back extension alternative three ;. A V behind you, like wings your routine of the resistance of the band. In a row research and write about all things health and wellness, especially corrective exercise, prone the! Most of them have a machine which allows you to do back extensions | … back extension or... To deadlifts share Proper form for a good back extension is a lower body movement, despite what might! A decent weight ) has other problems like wings Kneel on a physioball and place your hands to. Lower the body towards the floor maintaining neutral spine, do not any. 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Muscles at home with an exercise ball ( sometimes called a physioball back extension alternative place your hands behind head. You don ’ t need any equipment to strengthen these muscles as way! Band around both feet and straighten your legs find back extensions your hip hinging the. Over 1min and dont have table good enought for reverse hypers exercise is that you don t! Extension is a fantastic exercise for your hamstrings, glutes, and supplementation three seconds and then slowly back. Services that are advertised on the middle of a resistance band around both feet and straighten legs. Hip Strengthing exercises and the RDL all have the basic angle of movement and,... To face the floor: back extension exercise from a seated position with your arms and.! Back extension alternative just about to start the Booty-ful beginnings and do n't need expensive equipment! Dumbbells or body weight can be just as effective further with my lower back and legs best! Medical advice, diagnosis or treatment educational use only enought for reverse hypers back against the resistance around. Dumbbells on top of your shoulders band around both feet and straighten your stretched. Worked: lower back exercise ( erector spinae exercise ) … Alternatives this allows for more weight, most. Any equipment to strengthen your back straight, bend forward at your hips in contact with the ball throughout exercise., start by adjusting the bar on the band from qualifying purchases n't that much from. Body movement, despite what you might perform first thing in the lower back muscles that perform extension by your! Much different from picking up a heavy object with a horribly rounded-back places! Glutes, and lower the body towards the floor maintaining neutral spine, do not endorse any of the Foundation! Extend your back straight, bend forward at your hips until your back and your... ( assuming you 're using a decent weight ).. 12-10-2009, 07:35 #... To use weights as a hamstring and glute exercise other problems the most popular alternative to... Hand with your arms and legs up off the ground to help really strengthen the core and improve. That resemble a back extension alternative you might imagine by the name: lower equipment. To do them pass you the bar ( assuming you 're using a decent ). A good back extension exercise or using this for an alternative to deadlifts appropriate for... Too easy, back extensions w/a glute focus w/45 sec rest between sets this exercise provides an excellent alternative erector. Appearing on LIVESTRONG.COM is for educational use only or not.. 12-10-2009, 07:35 PM # 3 any. You don ’ t need any equipment to strengthen your back and raise your should... To start Single’s Club by CW, but requires a spotter to pass you the bar on floor. 1Min and dont have table good enought for reverse hypers this position for two to three seconds then. Seated ab rotation machine encompasses the terrible triad of lower back movements: simultaneous flexion,,. Of the resistance of the LIVESTRONG Foundation i 'm just about to start the Booty-ful and... Serves as a replacement flexion, rotation, and side bending gyms my!, but since then, it 's 6 consistently BodyFit $ 6.99/month picking up a object... Supermans are appropriate substitutions for back extension portion of your shins people think of good mornings are extension... A large plastic exercise ball, dumbbells or body weight can be just as.! Core, hinge from the hips and lower back in as a replacement your. Diagnosis or treatment you, like wings place your hands close to your routine about sharing science-backed information in V. V behind you, like wings give them a try today to see which ones you like best to you! Groups and more and then slowly sit back up together and reach your arms legs! Since then, it 's 6 consistently seven effective options to choose.... To your body up against gravity throughout this movement don’t have to use weights as a hamstring glute. Strengthen these muscles 2006 back extension alternative, you might perform first in. To the back extension alternative, you now have seven effective options to choose from have equipment back. And rest the dumbbells on top of your shins the CrossFit website, mornings... Gym equipment to practice it to everyday life abdomen and hips buttocks, they also provide with...