Tuesday, April 25, 2017


Single-leg back extension Difficulty level: Advanced Equipment: Roman chair Muscles involved: Glutes · Hamstrings · Back · Spinal erectors Focus: Strength Steps STEP 1 Set up a back extension machine or Roman chair with the thigh pad just below your waist. Place one leg in the machine and leave the opposite foot on the top of the ankle pad. Cross your arms over your chest. STEP 2 Contract your glutes and hamstrings of the stationary leg as you raise your torso upward. Form a straight line from you shoulders to your feet. Return to the starting position. Tips Be sure to complete the rep by tightening the hips at the top of the movement. Do not hyperextend your lower back at the top of the rep. Do not hyperextend your neck

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