Back extension

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Technique

1. Lie face down on an elevated surface (such as a Plyo Box), place your legs on the box and the crest of your hips on the edge of the box.
2. Let your chest hang down from the box. Secure your feet under a sturdy support or with the help of a partner. This is the starting position.
3. Lift your chest up until it is at least as high as your hips.
4. Come back to the starting position with control and repeat.

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Form tips

• You can keep your arms close to your body (easier) or extend them overhead (more difficult) or even hold small weights in your hands.

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Muscles

Strength

Primary

• Spine

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Equipment

Plyo Box

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Appears in

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Variations

Roman chair back extension

Beginner

Roman chair back extension with twist

Novice

Weighted Roman chair back extension

Novice

Weighted Roman chair back extension with twist

Novice

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