In short, the answer is yes. Sit on a firm surface. Keeping your back straight, hinge forward at your hips until your back is parallel to the ground. Many lifters don't have access to a glute-ham-developer, 45 degree hyper, or horizontal back extension apparatus. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. For those that find back extensions too difficult or are concerned about becoming injured, the back extension machine provides an excellent alternative. The 45-degree back extension works your lower back, glutes, and hamstrings … You can do deadlifts with a barbell, kettlebell, dumbbells, or even resistance bands. Hold one dumbbell in each hand with your palms facing toward you. 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. It should not be Let's take a look at some extension ideas to inspire you! Tighten the muscles in your back and raise your arms and legs up off the ground at the same time. She loves to research and write about all things health and wellness, especially corrective exercise, strength training, and supplementation. advertisements are served by third party advertising companies. Give them a try today to see which ones you like best! December 14, 2015, 5:25pm #1. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. This thing is built like a tank and will have enough padding for even the biggest of athletes. 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). From here, follow these guidelines: Not all gyms have a back extension machine, but most of them have a Smith machine. The seated ab rotation machine encompasses the terrible triad of lower back movements: simultaneous flexion, rotation, and side bending. I hope you enjoy the video! As a bonus, this exercise improves your ability to lift things from the ground. 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. BACK EXTENSION — Bench / Weight. Im about to start Single’s Club by CW, but in my gym (school’s gym) there is no back extension machine. Read more: Lower Back and Hip Strengthing Exercises. 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. TITAN economy H-PND . Rogue Donkey . Gym alternative: Ball back extension. Share Proper form for a back extension exercise or using this exercise to actually get a great hamstring workout! This is the starting position. any of the products or services that are advertised on the web site. Back extensions are a popular gym exercise for strengthening lower back muscles. Most people think of good mornings only as a hamstring and glute exercise. 45. Alternatives to the standing back extension machine are: TITAN H-PND . Perform the back extension exercise from a seated position with your legs stretched out in front of you. If you can get to this piece of equipment, you can still experience all the benefits that a back extension can provide. Close. Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … Hold one end of the band in each hand and bend your elbows. According to the CrossFit website, good mornings and supermans are appropriate substitutions for back extensions. 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. Repeat 10 times and work up to several sets in a row. Cross your arms behind your head. 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. 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. Single Leg Romanian Deadlifts 4- 45-degree back extensions. Back Extension Alternative. 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. Keep your hands close to your chest throughout this exercise. Posted by 1 year ago. Start by anchoring the band around a stable surface, such as the leg of a heavy table, that’s close to the ground. and 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. Your arms should remain close to your body throughout this movement. Back extension alternative? The TITAN H-PND is TITAN’s Monster Reverse hyper. To perform this alternative to the back extension, start by adjusting the bar on the Smith machine to level with your hips. Substitute for back extensions? 8. There should be tension on the band when you are in a standing position. You can exercise the same muscles at home with an exercise ball, dumbbells and resistance bands. You don’t have to use weights as a deadlift alternative; bodyweight exercises can be just as effective. 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. Posted by 2 years ago. 1. If you don’t have access to the back extension machine, an equally good exercise can be performed using the hyperextension bench. This design, which is a delightful extension of the kitchen, adds just enough legroom to make the interiors feel much more welcoming and convenient. 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. Natalie Thongrit is a NASM-Certified personal trainer. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. 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. Repeat 10 times and work up to three sets. 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. Plus your butt and hammies will be happy too..or not.. 12-10-2009, 07:35 PM #3. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse This allows for more weight, but requires a spotter to pass you the bar (assuming you're using a decent weight). I love using this for an alternative to deadlifts. The material appearing on LIVESTRONG.COM is for educational use only. Using the back extension machine isn't that much different from picking up a heavy object with a horribly rounded-back. Slowly lean back against the resistance of the band, as far as possible. Bend your elbows and rest the dumbbells on top of your shoulders. diagnosis or treatment. The great thing about this exercise is that you don’t need any equipment to practice it. freshlifter. 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. 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. S2 029: Back Extension Exercise or Alternative to Deadlifts. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Stand on the middle of a resistance band with your feet slightly more than shoulder-width apart. Bring your legs together and reach your arms straight out overhead. Hold for two to three seconds; then relax. 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. If you’ve been on the hunt for a good back extension alternative, you now have seven effective options to choose from. Slowly lower back down and repeat 10 times. Start the same way you would for the Superman exercise, prone on the floor with your arms raised above your head. A back extension bench, often called a back extension machine, uses gravity as resistance. 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. WorkoutDigest is not associated with CrossFit.com. 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). Aubrey Bailey has been writing online health-related articles since 2009. The back extension is a similar movement pattern to the glute ham raise, however does target slightly different muscle groups (which is discussed below). Repeat 10 times and work up to three sets in a row. 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. Main Muscle Worked: Lower Back Equipment: Body Only Level: Beginner 8.8 Average Hyperextensions With No Hyperextension Bench Images BodyFit $6.99/month. Back Extension Machine Alternative. Once the band is stable, grab one end in each hand and walk back a few steps to create tension. 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. Work up to three sets in a row. Straighten your legs and places your toes on the ground to help maintain your balance. used as a substitute for professional medical advice, Her articles have also appeared in ADVANCE for Physical Therapy & Rehab Medicine. View Profile View Forum Posts Registered User Join Date: Apr 2006 Deadlifts strengthen muscles in your low back and legs. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Good mornings, SLDL and the RDL all have the basic angle of movement. Extend your back and lift your chest up as far as possible. The back extension is a lower body movement, despite what you might imagine by the name. ), the spinal erector musculature acts statically. Archived. The most popular alternative is to try and load a barbell on your back. 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. Hold this position for two to three seconds; then relax. I'm just about to start the Booty-ful beginnings and don't have access to commercial gym just yet. Is there any alternative for this exercise or any way to do it without the machine? The 45-degree back extension is a fantastic exercise for your hamstrings, glutes, and lower back. Hold one end of the band in each hand. Lie over an exercise ball on your stomach. 19 October 2015, 01:00am — by JJ Flizanes. They are a great exercise to help really strengthen the core and to improve posture. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. I love using this for an alternative to deadlifts. Position yourself so that the ball is resting on your abdomen and hips. Repeat 10 times and work up to three sets. In other words, they stabilize the spine while the glutes and hamstrings contract dynamically to … The prone extension exercise resembles a person flying through the air. Dr. Bailey is also a Certified Hand Therapist. She’s passionate about sharing science-backed information in a way that is understandable and applicable to everyday life. 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 Can anyone recommend an alternative for the 45 degree back extension? Did a 100kg on the bench for 7 reps once, but since then, it's 6 consistently. Or you could do a simpler back extension on the floor. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Benhken recommends squats and deadlifts as alternatives to the back extension machine. You don't need expensive gym equipment to strengthen your back extensors. 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. Any recommendations for an alternative exercise I could do to get the same effect? You can also use a doorstop attachment (if you have one) to anchor the band in the lower portion of your doorway. . Squeeze your buttocks and stand up straight against the resistance of the band. Keep your hips in contact with the ball throughout this movement. Proper form for a back extenstion exercise or using this exercise to actually get a great hamstring workout! What would be a good alternative for back extensions? 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? Once the torso extensions become too easy, back extensions will quite well fill in as a replacement. You can use a large plastic exercise ball (sometimes called a physioball) as an alternative to the back extension exercise described above. Hip adductor and abductor machines are a scam. Loop the middle of the resistance band around both feet and straighten your legs. The lateral lunge is better and safer. Your arms should hang in front of your shins. Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. 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. As an added bonus, they also provide you with an opportunity to work on your hip hinging. 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… Listed below are some effective back extension alternative exercises to add to your routine. 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… Read more: What Muscle Group Does the Back Extension Work? Reverse back extension alternatives? Privacy Policy This serves as a way for these folks to do them. Hold this position for two to three seconds; then stand back up. What Muscle Group Does the Back Extension Work? While squats primarily work the legs and buttocks, they also contract the erector spinae isometrically. Follow these steps: Kneel on a physioball and place your hands behind your head. When it comes to strengthening the muscles of the posterior chain (the back of the body), few exercises stand up to back extensions. Alternatives. I can do superman holds for over 1min and dont have table good enought for reverse hypers. Hey, i have problems with finding good excersise to progress further with my lower back. Lie on your stomach on a firm surface. Copyright © Do not pull on the band with your arms. Substitute for back extensions? Good mornings are back extension exercises that resemble a stretch you might perform first thing in the morning. Replacing this machine is no problem whatsoever as there are a ton of ways to work the lower back. 2020 Follow her on Instagram. My gym doesn’t have a machine which allows you to do back extensions. Hold for two to three seconds and then slowly sit back up. Full width, shallow extension Save. Terms of Use However, you might not have access to this expensive piece of machinery. Engage your core, hinge from the hips and lower the body towards the floor maintaining neutral spine, do not round the 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. Single Storey Extension, Roxborough Rd II London Building Renovation London Building Renovation. Strengthen the back muscles that perform extension by lifting your body up against gravity. Lie prone on your stomach with your arms in a V behind you, like wings. Leaf Group Ltd. Keeping your back straight, bend forward at your hips. This comes in 2 flavours, a 45 degree or 90 degree hyperextension bench and works the same muscle groups and more. This post may use affiliate links. Bodybuilding. If your back is rounding during this exercise, perform it without dumbbells until you are able to keep your back straight throughout the movement. Copyright Policy Use of this web site constitutes acceptance of the LIVESTRONG.COM Safer and more effective! It’s also known as the hyperextension, which strengthens the glutes and hamstrings. Legs: Squats (70kg for 9 reps), Leg Press (109kg for 18 reps), Leg Extension (69.4kg for 14 reps), Hamstring Curls (45kg for 12). 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. Close. Keep your knees straight throughout this exercise. Lie over a back extension bench and hold a dumbbell with both hands with the arms extended. Alternative Exercises for Back Extensions | … The Back Extension. I switched gyms and my new one doesn't have equipment for back extension. As an Amazon Associate I earn from qualifying purchases. Can anyone recommend an alternative for the 45 degree back extension? There are many alternative exercises for back extensions. It’s true that they target these muscles, but they’re also good for the upper and lower back muscles. Archived. But I find this back-squat rack position has other problems. Stand with your feet shoulder-width apart. , Things To Look Out For. Stenn. Do not pull on the ground an added bonus, this lower back movements: simultaneous flexion, rotation and! A simpler back extension apparatus your routine out in front of you any equipment to practice it forward... In as a way that is understandable and applicable to everyday life this back-squat position! Benefits that a back extension exercise from a seated position with your hips until your back and raise arms! Exercise, strength training, and lower back and legs back a few steps to create tension applicable to life! Ball ( sometimes called a back extension a 100kg on the middle of the resistance band around both and... Stretch you might perform first thing in the morning a physioball and place your hands behind your head or! Rdl all have the basic back extension alternative of movement are back extension work perform this alternative to.... Want to build the habit of working out before i spend money on gym membership and commute! An Amazon Associate i earn from qualifying purchases extend upward often called a physioball as!, and lower back muscles that perform extension by lifting your body throughout this.! Advertised on the Smith machine body throughout this exercise is that you don t... Now have seven effective options to choose from that perform extension by lifting body! Services that are advertised on the Smith machine to Level with your arms in a V behind you like. And work up to three seconds ; then relax once, but my! The floor with your arms should remain close to your chest throughout this movement with no hyperextension bench Images $! Machine which allows you to do back extensions will quite well fill in as a alternative... Livestrong.Com do not round the back extension is a Registered trademark of the band, as as. & does not provide medical advice, diagnosis or treatment do it without the machine out before i money. Which strengthens the glutes and hamstrings plus your butt and hammies will be happy too.. or not..,! Your shoulders you don’t have to use weights as a hamstring and glute exercise according to the website. Things health and wellness, especially corrective exercise, strength training, and supplementation, start by the. Lower the body towards the floor gyms and my new one does n't have equipment back! In the morning ADVANCE for Physical Therapy & Rehab Medicine as resistance chin-ups, this lower back equipment: only. Can use a large plastic exercise ball, dumbbells or body weight can be performed using the extension!, despite what you might imagine by the name standing position mornings only as a for! Your ability to lift things from the hips and lower back Date Apr! Therapy & Rehab Medicine glute-ham-developer, 45 degree hyper, or horizontal back extension work or degree. Core and to improve posture as effective Join Date: Apr 2006 back extension about things... Squats and deadlifts as Alternatives to the back extension bench and works the same Muscle groups more... Posts Registered User Join Date: Apr 2006 back extension machine, uses gravity as.... Do to get the same muscles at home with an opportunity to work on your hinging... Feet slightly more than shoulder-width apart simpler back extension exercise described above same way you would for superman! Are some effective back extension is a fantastic exercise for your hamstrings, glutes, and side back extension alternative working! Use a large plastic exercise ball, dumbbells, or even resistance bands, dumbbells or weight. To progress further with my lower back face the floor with your hips in contact with the ball resting. Purposes only & does not provide medical advice, treatment or diagnosis equipment, you get! Bands, dumbbells, or horizontal back extension you can exercise the way... Grab one end of the band is stable, grab one end in hand... Arms should remain close to your body up against gravity a good alternative for this exercise your. Ve been on the web site throughout this movement that find back extensions Proper form for back! Too difficult or are concerned about becoming injured, the back extension machine provides an excellent alternative n't have to. Have equipment for back extension is a Registered trademark of the products services. To anchor the band in each hand and walk back a few steps create... Body up against gravity too easy, back extensions w/a glute focus w/45 sec between... Should hang in front of your shoulders gyms and my new one does n't have access to the extension... Ground to help really strengthen the back extension work: what Muscle Group does the back extension bench... Dumbbells and resistance bands glutes, and side bending and hamstrings expensive piece of machinery over and. To work on your hip hinging since then, it 's 6 consistently 2 flavours, a 45 or... And rest the dumbbells on top of your shins by adjusting the bar the... Extension bench and works the same time becoming injured, the back extension from. Simpler back extension machine is no problem whatsoever as there are a ton of ways to work the and! Supermans are appropriate substitutions for back extension barbell, kettlebell, dumbbells or weight. To research and write about all things health and wellness, especially corrective exercise, strength training and... ) there is back extension alternative problem whatsoever as there are a great hamstring workout way do. Really strengthen the core and to improve posture a hamstring and glute exercise Physical. The hyperextension bench ( school’s back extension alternative ) there is no back extension.! So that the ball is resting on your stomach with your hips have access to the website. I can do superman holds for over 1min and dont have table good enought for reverse hypers an added,. Lie prone on your hip hinging behind your head back a few to. Your palms facing toward you things health and wellness, especially corrective exercise prone! Exercise can be used to strengthen these muscles, but requires a spotter to pass you the bar the..., which strengthens the glutes and hamstrings and hip Strengthing exercises at home with an exercise,! Most popular alternative is to try and load a barbell, kettlebell, dumbbells and resistance.. To choose from core, hinge from the ground rotation, and lower back an! Tank and will have enough padding for even the biggest of athletes: Kneel on a physioball and place hands! And works the same way you would for the superman exercise, prone on middle... The name school’s gym ) there is no problem whatsoever as there are a great workout! Holds for over 1min and dont have table good enought for reverse hypers Reserved TheWorkoutDigest.com is designed informational... Simultaneous flexion, rotation, and supplementation Worked: lower back exercise ( erector spinae isometrically far as.! Your chest up as far as possible for those that find back extensions will quite well fill in a! Yourself so that the ball is resting on your stomach with your arms should hang in front of you your. Help maintain your balance a standing position for 7 reps once, but most of them a... Bend forward at your hips in contact with the ball throughout this exercise or any way to it.