ExerciseGIF

Exercises / Back Extension Hold

Back Extension Hold GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • Lower backMusculus erector spinae
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
Equipment
mat
Level
beginner
Loop
One repetition, 3.03 seconds

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

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From the API

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

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

How to do a back extension hold

  1. Lie face down on a mat with your legs extended and hands placed lightly behind your head or across your chest.
  2. Engage your glutes and lower back to lift your chest and shoulders off the floor.
  3. Raise your torso to a comfortable extended position without overarching your neck.
  4. Hold the position steady, keeping your gaze down and neck neutral.
  5. Lower back down with control to return to the starting position.

Form tips

  • Keep your neck in line with your spine, avoiding excessive extension.
  • Squeeze your glutes to support the lower back.
  • Breathe steadily throughout the hold.
  • Avoid jerking or bouncing at the top position.

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