Supported Back Extension (Bench)

A posterior chain exercise where you extend your upper body backward using bench support. This movement targets the lower back extensors and is a foundational exercise for back strength.

Instructions

1. Lie face down on a bench positioned so your hips are supported and your upper body extends slightly past the edge.
2. Position your feet securely on the ground for stability and support.
3. Place your hands either across your chest or behind your head for support.
4. Starting from a slightly flexed position, use your lower back and glutes to extend your torso upward.
5. Extend to approximately parallel or slightly past, creating a slight arch in your back.
6. Pause briefly at the top of the movement.
7. Lower your torso back down to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• Keep the movement controlled and avoid hyperextending the lower back
• You can progress by placing hands behind your head or holding light weight
• This movement should be performed in a controlled manner, not explosively
• Maintain steady breathing throughout the movement
• Do not exceed comfortable range of motion to prevent lower back strain