ExerciseGIF

Exercises / Back extension

Back extension GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
Equipment
No equipment
Level
beginner
Loop
One repetition, 3.03 seconds

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Part of the Chest and shoulders pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Chest and shoulders pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/back-extension \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a back extension

  1. Lie face down on the mat with your legs extended, hands placed lightly behind your head or beside your temples.
  2. Engage your glutes and lower back to lift your chest and upper body off the floor.
  3. Pause briefly at the top, keeping your neck in line with your spine.
  4. Lower your chest back down to the floor with control.
  5. Repeat for the desired number of repetitions.

Form tips

  • Keep your movement controlled and avoid jerking upward.
  • Do not hyperextend your neck; keep your gaze down.
  • Squeeze your glutes to protect your lower back.

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