What can you do instead of back extension?

Here are the 9 best back extension alternatives to work the same muscles and provide very similar benefits:

• Barbell Good Morning.
• Machine Reverse Hyperextensions.
• Bird Dogs.
• Superman.
• Glute Ham Raise.
• Kettlebell Swing.
• Stability Ball Reverse Hyper Extension.
• Bench Reverse Hyperextension.

How do you do a 45 hyperextension at home?

Raise your torso up until your spine is straight. Tighten your lower back to lift your upper body. Exhale as you’re lifting. Continue until your hips, back, and neck are all in line. Keep your arms and legs neutral for the entire motion.

Can I do back extensions at home?

How to do stability ball back extensions: Place your hips on the stability ball and lean forward so you can place both hands on the ground. Support your weight on your hands in front, on the ball in the middle, and on the wall with both feet. Your toes should be on the floor, not raised.

Can you do Hyperextensions at home?

The short answer is yes, you can do hyperextensions at home and don’t have to bother with any of these other alternatives. However, it can actually be pretty difficult to perform this exercise by yourself. You’ll have to find a place that you can hang your torso off of, such as a bed.

What muscles does 45-degree back extension work?

The hyperextension serves a handful of purposes:

• It strengthens the posterior chain (lower back, glutes, hamstrings).
• It can be used as an assistance movement to improve the squat and deadlift totals.
• It can be used as a primary glute or hamstring movement for bodybuilding purposes.

Can back extensions hurt your back?

Back extensions cause us to bend forward and push back creating up to 6,000 newtons of compression around the spine, at best putting unwanted pressure on the lumbar spine and at worst causing disc herniation.