Back extension

USED IN: Strength I and II

SET-UP: Position yourself on the back-extension apparatus (Roman chair) so your heels are under the rear pads and your hips are across the main pads. Your body should form a straight line from your ankles to your neck. You can hold your hands across your chest (that's the easiest position), up next to your ears, or straight out to the sides or in front of you (hardest). If you can easily do all the designated reps in the hardest position, hold a weight plate across your chest with your hands.

LOWERING: Bend at the hips (not at the waist), folding your body like a jackknife.

LIFTING: Pull your body back up to the starting position, using your gluteals and hamstrings. If you notice women congregating nearby when you do back extensions, you're doing them right.

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