Adiletix - Back Extension - Step-by-Step Guide

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Back Extension

1 - Set up on a back extension bench with your hips resting on the pad and your feet secured firmly.
2 - Cross your arms over your chest or place your hands lightly behind your head.
3 - Start with your body in a straight line from head to heels, keeping your core braced and spine neutral.
4 - Slowly lower your upper body by hinging at the hips, not rounding through your lower back.
5 - Lower until you feel a controlled stretch through your hamstrings and glutes.
6 - Squeeze your glutes and drive your hips into the pad to raise your torso back to the starting position.
7 - Repeat for the desired number of repetitions while keeping the movement smooth, controlled, and focused on the posterior chain.

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