To perform back extensions, you will need to find a back extension machine at the gym (also called a Roman chair or back extension bench).  There is a picture of me performing this exercise lower on the page to help you understand how to perform it better.

This is definitely my favorite workout of all the posture exercises on the website.  You feel your posture improve IMMEDIATELY after your first set.  This is a lower back exercise (technically, the erector spinae), which is critical to maintaining correct posture.

1.    Adjust the machine so that the cushion is up against your upper thigh.  Make sure to keep your back perfectly straight throughout the entire exercise.

2.    Lower yourself down while keeping your back straight.  Some people suggest rounding your lower back when you are lowering your body, but this could lead to injury, so I don’t usually recommend it unless you are someone who really knows what they are doing.  Your body should look like two straight lines pivoting at one point (which is your hips).  While lowering the top part of your body you should be breathing in.

3.    Come back up to your original position.  While coming up you should be exhaling.  Remember to do this exercise at a slow and controlled pace, no need to rush.  This rule is true for all exercises, but I stress it for this exercise in particular because it is a fairly easy exercise, and so it can be tempting to do it quickly.

Step 1:

Step 2:

•    Side note:  Since the back extension exercise is a little easier than most, some of you may pass well beyond 15 reps on your first run through.  Remember, ideally you want to hit 12-15 repetitions as your target.  If you find that you did three sets of 15 easily, next time you are at the gym, hold a circular weight to your chest to make it harder (can be 5 lbs, 10 lbs, 25 lbs, etc.).  Cross your arms over the weight to keep it secure in place.

•    Side note:  This exercise also works out your hamstrings and buttocks.  Nothing wrong with that!

•    Side note:  Hyperextensions also exist, where instead of coming back straight at your original position, you raise your torso and back past the point at which it forms a straight line.  This is unnecessary, as it puts pressure on your spinal disks, with no real benefit to your body.  In fact, it could even lead to injury.  So remember:  don’t do hyperextensions!

*   Side note:  I am not certain how effective or safe this exercise is for older people.  Please check out over 40 bodybuilding for tips on that.

That’s all there is to back extension exercises!  I realize that this exercise can make you feel a bit insecure since you are doubling over your stomach, so if that’s you, you can look over some diet plans here.  Be sure to check out the other articles on the site for more posture exercises.

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