How to do it
Brace your abs before each lift to keep your trunk solid throughout.
- 1
Position yourself on the leverage back extension machine with your hips against the pad.
- 2
Cross your arms over your chest or place them behind your head.
- 3
Lower your upper body down, keeping your back straight.
- 4
Lift your torso by extending at the waist until your body forms a straight line.
- 5
Lower back down with control and repeat for the desired number of repetitions.
Expert tip
Ensure that you're extending through your back and not solely through your hips. Keep the movement controlled to prevent hyperextension of the spine.
Common mistakes
- ✕Rounding the spine during the descent phase
- ✕Jerking the torso upward with momentum
- ✕Tucking the chin to the chest throughout