Prime Three Again Extension Options Workouts

13 0
back extension alternatives

Back extensions is known to be a widely used and efficient exercise that helps build and tone your back. Also known as hyperextensions, this workout is exactly what you need to achieve a healthy and well-built back. However, the only downside to back extensions is that they require the use of a hyper reverse machine. This machine can be brutal if you are not a member of the gym as it is expensive. Therefore, to get the same benefits from this exercise, it is always recommended to try some of its alternatives. These alternatives will prove to be a boon in helping you achieve a healthy and adequately built back without the use of expensive equipment. Therefore, you should read this article carefully and find out about some of the most suitable alternatives of back extensions.

Some of the best alternatives to back extensions and their description:

Below are some of the most suitable back extension alternatives that will give you the same benefits but without an expensive reverse hyper machine.

#1. Good Morning

This alternative to the back extensor is considered somewhat tendentious, as it can cause serious injuries if improperly performed. It involves lifting heavy weights while doing your best to keep your spine in a neutral position. This workout can be done with a barbell or a resistance band. It got the name "Good Morning" because it is done in the same place where you greet someone with a bow.

Step by step instructions:

1. First stand with your hands behind your head and your feet shoulder width apart. You need to stand straight with your shoulders pulled back and your core tensed.

2. Now, while taking a deep breath, bend forward only with your hips. Also, keep your knees bent a little, but try your best to keep your back straight.

3. Then lean forward until you feel a slight compression in your thighs.

4. Finally, stand up on the exhale to return to the starting position. Repeat.

# 2. Reverse hyperextensions

As we all know, with regular extensions, our upper body stays in motion while our legs stay in a neutral position. In reverse hyperextension, however, our upper body remains stationary while our legs are in motion. This exercise is beneficial because you can lift heavy weights with little or no stress on the spine. This exercise is usually done with a hyper reverse machine, but you can also use a flat bench or stability ball.

Step by step instructions:

1. First, lie down on the bench with your stomach and torso on the hyper-reverse machine. Your legs should hang straight toward the floor as you hold the machine's handles. Remember to keep your abs moving.

2. Now try to lift your legs off the floor while contracting your hamstrings, glutes, and lower back and aligning them with your body. The movement should be quick and smooth.

3. Lower your legs to return to the starting position.


# 3. Barbell hip kicks

Most people see this workout as an isolation exercise for the glutes. But in reality, this exercise works your entire back chain and is responsible for its development. It is usually done with a barbell. But it can also be done with the help of a weight plate or dumbbells. This workout is ideal for home serving as it is available to do at home. The most important factor that sets it apart from other types of back extension is the emphasis on putting less pressure on your spine, which reduces the risk of injury.

Step by step instructions:

1. To begin with, stand on the floor with your feet hip-width apart and your knees bent. Put the weight over your hips.

2. Now, while squeezing your glutes, raise the weight so your hips are in line with your knees and shoulders. Remember to keep your core occupied with this.

3. Then slowly lower the weight to return to the starting position.


Frequently asked Questions:

1. What is the main benefit of back extensions?

Back extensors are considered one of the best exercises for building and toning your lower back and core muscles. They also help strengthen your shoulders, hips, and buttocks. It's also beneficial to build your posture and help you get rid of lower back pain.

2. What are some of the best alternatives to back extensions?

Some of the best alternatives to back extensions are:

A. Good morning

B. Romanian deadlift

C. Hip bumps with barbells

D. Kettlebell swing

e. Superman

3. Can I do back extensions every day?

Yes, you can safely do back extensions every day.

Leave a Reply