Back Extension Machine

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The back extension machine is a workout that primarily targets the lower back muscles.

It involves lying face down on the machine and using the lower back muscles to lift the upper body.

This exercise helps to strengthen the lower back and improve posture, without putting excessive strain on secondary muscles.

Adjust the back extension machine to fit your body, ensuring your feet are securely positioned under the footpads and your upper thighs rest comfortably on the pad.
Place your hands behind your head or cross them over your chest, whichever feels more comfortable for you.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lower your upper body towards the floor, keeping your back straight and your neck aligned with your spine.
Pause briefly at the bottom of the movement, then use your lower back muscles to lift your upper body back up until you are in a straight line with your thighs.
Repeat the movement for the desired number of repetitions.

Adjust the machine to fit your body by aligning the hip pad with your hip bones.
Position your feet shoulder-width apart and secure them under the foot pads.
Place your hands behind your head or cross them over your chest to avoid straining your neck.
Engage your lower back muscles by slowly lowering your upper body towards the floor.
Keep your core tight and exhale as you lift your upper body back up to the starting position.
Focus on using your lower back muscles to lift, rather than relying on momentum or your arms.