What can I sub for back extensions: the best back extension alternatives
Back extensions are a great way to strengthen the lumbar and cortex muscles. All of these muscles are the foundation of a strong lower body and partially stabilize the spine. Chances are if a person has a strong lower back and bark muscles, they also have strong legs. Consequently, training the same muscles group will be much easier.
What hyperextension benches for the gym are like
The back extension machine design is lightweight, so it’s easy to move from place to place. The special configuration of the trainer is supplemented by a hip cushion and soft rollers to fix the legs straight, without unnecessary rotation upper body.
How back extensions machines should be designed for an adequate training
The height of the construction can be adjusted according to the height of the person. All loads are created by the athlete’s weight, including shoulder width. Most often there are two types of hyperextension: horizontal (in the form of a bench) and inclined (soft pelvic cushion fixed at an angle of 45°).
Depending on the type of exerciser used, the following types of back extensions are distinguished several types.
Straight exercisers
The platform design is parallel to the floor. It’s very similar to prone extension exercise. This type of exerciser gives the maximum amplitude of movement and load on the extensors. e.
The shape of the thoughtful design implies a moderate load on the straight line of the body. With special techniques, it is possible to emphasize the glutes.
Reverse grip trainers
This reverse back extension is designed to engage the gluteal muscles. The upper body of the athlete is held by the hands parallel to the floor so that only the legs are in motion.
Together with the soft roller, hips forward should rise as much as possible upward on an inhale and then back to the starting position. The exercise creates an axial load on the sacrum and lower lumbar spine. Performed on a horizontal bench or with the help of a Roman chair.
Weight-bearing machines
Any of the above-mentioned types of back extensions can be performed with additional weight. For this purpose, pancakes, weights, bars, and dumbbells are used. This increases the load on the extensors.
Exercises on a stability ball
Another variation of the exercise is back extension on a fitball. With the help of a sports ball, you can perform both straight (you will need a footrest) and reverse hyperextension (the emphasis on the floor is made by your hands). This exercise requires good coordination of movements.
What to look for when choosing a hyperextension
A quality trainer for performing hyperextension should have the following characteristics:
- The frame design is made of safe high-strength steel, not a short-lived alloy;
- Quality synthetic leather of hypoallergenic material should be used as an upholstery material;
- The solid coating of the footrests must not leave bruises on the skin;
- Comfortable adjustment of the footrest and the angle of inclination must allow people with different height and build;
- A trainer must be able to safely withstand the weight of the trainer.
The robust design of such a simulator ensures comfort during training. Leather upholstery at the same time should not slip.
What else to look for when choosing an exercise machine for the gym or at home
The bench for the back extension should also be stable and covered with the right upholstery material. When choosing a shell, you should pay attention to the presence of mechanisms for adjusting the parameters. For exercising at home you can buy a folding version of the simulator.
How to train on back extension
Before performing the exercise, the simulator should be adjusted for you. The optimal starting position is the one in which the hip cushion is in the place of lower back flexion (between the lower back and the upper edge of the thighs).
The leg supports should be placed slightly above the heel tendons. The legs are shoulder-width apart. Legs in this position are slightly bent because knee joints must not be strained during hyperextension.
Correct technique of hyperextension exercises
The correct algorithm for exerciser use is as follows:
- The thighs are placed on a soft cushion just below the lumbar flexion line. The stomach must not interfere.
- Then support the legs straight parallel to one another in the weight plate, and fix it with the fixation rollers.
- To perform back extension correctly, it is important to monitor the position of the knee joints and keep track of kneeling hip extension. The legs should always be slightly bent so that the load is evenly distributed. This ensures the best possible extension exercises.
- Periodic extension of the back occurs only up to the line where the legs are. Excessive flexion can cause injury to the vertebrae. The angle of flexion should not exceed 90 degrees.
- The position of the arms depends on the load on the cervical spine. If you fold them crosswise on your chest, the emphasis is transferred to the buttocks. If you put them behind the neck, the extensors are stressed.
- All movements must be done slowly, without any jerks. Smoothly downwards, a little faster to the standing position. Breathing must be free, on each rise – exhale. Possible delay at the top – 1-2 seconds.
This technique guarantees the absence of injuries and overtraining.
What is the difference between extension alternatives
As a rule, novice athletes are confused about the difference between extensions and back extensions. Thus, most believe that they are completely different exercises, although this is not entirely true. Extension, from the Latin “extensio”, means straightening or stretching, and hyperextension, from Latin hyperextension, means overextension, overextension.
Based on this, we can conclude that both concepts describe almost the same actions. It is also worth noting that back extension is an exercise in a hyperextension machine in a limited amplitude, without overextension.
What muscles work on the back extension machine
Performing hyperextension, the athlete works the following muscles:
- the quadriceps lumbar muscle;
- the muscle that straightens the spine;
- the biceps of the hip (the long head);
- the quadriceps thigh muscle;
- the half-tendon muscle of the thigh;
- calf muscle;
- gluteus medius muscle.
Depending on the variations of the exercise or additional weight, certain muscle groups work differently.
What about the health benefits of back extension
Back extension is excellent for relieving tension and muscle triggers, which provides a sense of relief. In addition, the exercise is recommended not only for people with sedentary jobs but also for strength-training enthusiasts, because it works the back extensors well, which will prevent muscle injury.
Hyperextension is also indicated for lower back pain. In this case, it should be performed without weight, combining it with pumping the abs.
For scoliosis
As mentioned above, back extensions allow you to strengthen the muscles of the back and thus significantly reduce the risk of injury to the tendons and spine. Hyperextension is also indicated for people with osteochondrosis and scoliosis, as it helps to form a beautiful posture.
For herniated lumbar spine
Hyperextension is considered one of the most effective exercises for the development of lumbar muscles, but only if the correct technique is followed.
With the herniated lumbar spine, in principle, it is acceptable to perform the exercise, but only not during periods of exacerbation and early subsiding of the disease, to avoid hernia pressure on the nerve roots. You should also perform the exercise only under the supervision of an experienced instructor, having previously consulted a doctor.
Hyperextension on the buttocks for girls
To shift the load from the back muscles to the gluteal muscles, there is a so-called “female version” of hyperextension, which is performed with a rounded back.
This variation is recommended to be performed only by those athletes who have already learned the technique of classical back extension and do not have serious spinal problems. Because there is a risk of causing vertebral instability in the thoracic region due to stretching of the posterior longitudinal ligament.
The best alternatives to the back extension exercise
Now it’s time for the fun part. What can replace the back extension if you don’t have the proper equipment or have other contraindications or limitations? We’ve put together a good back extension alternative for every bodybuilder.
Bend forward floor and it’s called “Good Morning”
The good mornings forward bend is one of the most popular back extension alternatives for working out the rear surface of the thighs, glutes, and lower back. Regular performance of good mornings will help you visually separate your thighs from your buttocks and strengthen your lower back, which can further protect you from back and spine injuries.
How to make “Good Morning” exercise
Start the movements with your knees slightly bent. Smoothly making a slope with feet shoulder width, you need to simultaneously draw back the pelvis, continuing the action until the body becomes parallel to the floor. After doing the bend, smoothly return to the standing position. Don’t let to make this exercise with your legs in a straight line.
“Bird Dog” exercise
This exercise strengthens the transverse abdominals and eliminates muscle weakness and posture problems that can contribute to back pain.
How to make “Bird Dog” exercise
Stand on all fours. Place your hands at shoulder width. Tense your torso. Try to raise the left arm and the opposite leg until they are parallel to the floor slightly higher than the upper body. Keep your torso stationary while doing this.
Pause, then slowly lower the arm and leg to return to the starting position. Repeat the exercise on the opposite side. Make it a priority to keep your torso perfectly still at the height of each arm and leg lift.
Superman exercise
The upper back workout improves your entire body by aligning your posture, and spine, and helping to correct problems along the entire kinetic chain. However, the lower back and abs will also get a workout. This is what we need.
How to make it
Lie face down with your arms out in front of you and with your thumbs pointing up toward the ceiling. This is the starting position. Squeeze your shoulder blades together to raise your arms as high as possible without allowing your chest to come off the floor, then slowly and with control return your arms to the starting position.
Glute ham raise exercise
Glute ham raise is an excellent weight-bearing exercise that is great for strengthening the hamstrings and glutes. The movements on the machine start at the hips forward and the pelvis is lifted. The spine must remain in a stable position to avoid injury.
What the hamstring lift exercise affects
The Glute ham raise develops the strength of the lumbar spine and the elasticity and firmness of the hamstrings, which have a cushioning and stabilizing function in the body. The exercise increases blood flow in the pelvis and improves male and female reproductive function.
Kettlebell swing
The kettlebell swing is an exercise that came to Crossfit from kettlebell sport. And if in kettlebell sport this exercise has an auxiliary character for the development of strength and endurance in such exercises as snatch and jerk, in functional training its purpose is somewhat different.
What the kettlebell swing affects
Two-handed kettlebell swings are a basic exercise that engages almost all muscle groups, increases explosive strength of legs and shoulder girdle, and when combined with other basic exercises within the same complex promotes an enormous increase in power endurance. This kind of extension alternative is aimed at the development of endurance.
Stability ball reverse hyperextension
Extension alternatives at home can be performed on a fitness ball or an ordinary sofa. With a fitness ball, it is easy enough to perform at home, and the harmful load on the spine is reduced. This is achieved because the body is fixed on a shock-absorbing ball.
What do you need to perform back extension on the fitball correctly
To perform back extension on a fitness ball, you need:
- Place the ball in the middle of the room and lie down on it.
- Your feet should be on the floor, your pelvis and belly resting on the ball, your upper body is in front of the ball, and your arms are extended forward;
- It is best to position yourself so that your heels rest against the wall;
- Lower your body as much as the ball allows you to. That is, at about 45-60 degrees;
Do the required number of reps, remembering to keep a slight bend in the lower back.
Bench reverse hyperextension
A reverse extension alternative to the back bend can use a weighted bench. It engages almost the same muscles as standard hyperextension. You can add a dumbbell between your legs if the exercise seems too easy.
The disadvantage of this technique is that this exercise is feasible only in a limited amplitude, but at the same time, it allows an excellent workout of the lower back.
Barbell Romanian deadlift
The Romanian pull is a traditional barbell pull used to develop strength in the muscles of the posterior surface of the body, including the spine, big gluteal muscles, hamstrings, and ligaments.
When done correctly, the Romanian pull is an effective exercise that helps to strengthen both the core and lower body muscles in one move.
What affects and how to make barbell Romanian deadlift
The Romanian pull is without a doubt one of the best exercises for building the muscles of the rear of the body. These are the groups that are important for speed, and high jumps and play one the leading roles in almost all athletic disciplines.
For this exercise, put your feet shoulder-width apart and bend forward without leaning your hips forward, just your torso. Return the upper body to the starting position with the barbell. It’s one of the most popular and is a basic extension alternative.
Frequently asked questions
Very often on the Internet and in the gym, people ask typical questions about strengthening the muscles of the hips and lower back. We decided to take a simpler route and have collected the answers to the most frequently asked questions below.
Is there a way to do back extensions at home
If access to an exercise machine or bench is not possible for a variety of reasons, you can work your back extensor muscles at home.
Like exercises on a machine, variations on the floor will force you to act against gravity. You will be able to work out and develop strength and endurance of muscles such as the glutes, hips, and shoulders. You will need some space, time, and a fitness mat.
Are back extensions necessary
Exercises aimed at the extensor muscles of the back are very often necessary for preventive purposes for both men and women. They can even help with a pinched nerve or spinal disc protrusion. However, they should be performed only after a doctor’s permission.
Are good mornings the same as back extensions
No, that’s not exactly true. The good morning exercise is more basic and engages additional muscles such as the biceps femoris, biceps femoris, and semitendinosus muscle.
Since the good morning exercise is performed with weights, it is important to know the technique of the exercise to avoid injury.
What can I use instead of back extensions
Anything depends on your training, preferences, and available equipment. For beginners, hyperextension on a bench or superman exercises are great. For the intermediate level, there are the fitball and kettlebell exercises.
For advanced lifters, the Romanian deadlift or Good Morning exercises are excellent. All of these back extension alternatives are suitable for most people.
How do you back extensions at home without a machine
The various variations of back extension aren’t difficult, even at home. You can use a bench or couch and do the usual back extensions. Bird and dog or superman exercises are also great and are not too traumatic.
Conclusion
As you may have noticed, exercises that target the extensor muscles of the back are not useless. Strong muscles and ligaments in the lumbar and pelvic areas can improve blood circulation, boost immunity, and stabilize the lower spine. Yes, and these exercises are available to almost everyone.
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