Lever Back Extension
Key Benefits
- Safely strengthens the lower back muscles, glutes, and hamstrings.
- Helps improve posture and spinal stability.
- Allows for adjustable load and difficulty, making it accessible for various fitness levels.
- Contributes to the prevention of back pain and spinal injuries.
Instructions
- Position and lock your feet in the correct place on the machine.
- Start the movement with your torso slightly leaning forward.
- Cross your arms over your chest and contract your glutes.
- Push the support with your back as far as you can until reaching a maximum of 180 degrees between your torso and leg.
- Return to the original position in a controlled manner.
Tips
- Avoid lifting your hip off the backrest of the seat.
- Avoid throwing your torso excessively backward at the end of the movement.
- Keep your feet locked on the bench support.
- Avoid impulses and sudden movements.
Common Mistakes to Avoid
- Hyperextending the lower spine excessively, causing compression and pain.
- Performing the movement too quickly and without control, failing to engage the muscles correctly.
- Not adjusting the machine to your height, compromising the exercise's biomechanics.
Target Muscle
Primary
Secondary
