Simple
prone back extensions will increase strength in your lower back, allowing the body to better manage heavy loads.
Strengthen Your Back:
Prone Back Extensions Experts agree that squats place a large load on the spine, which can be dangerous if done improperly.
Not exact matches
This lower
back exercise is often called
Prone Hip - Thigh
Extension.
front squat 2 x 6 - 8 seated knee
extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15
prone dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15
back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
The
prone lying
back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the
back.
In contrast, they also found that EMG amplitude was greater at with reduced hip angle in the supine slide - board curl,
prone leg curl, Nordic curl, 1 - leg glute bridge, horizontal
back extension, and
back extension.
Nuzzo et al. (2008) compared the deadlift and
back squat (with 50 — 100 % of 1RM) to the
prone quadruped arm - and - leg lift, supine hip
extension and hip thrust performed on a swiss ball.
In contrast, Hamlyn et al. (2007) found no difference in the deep abdominal muscles (measured in the lower abdomen) muscle activity between the superman (
prone trunk
extension),
back squat and deadlift, where the
back squat and deadlift were performed with 80 % of 1RM.
Similarly, Arokoski et al. (1999) found that the quadruped hip
extension with contra - lateral arm lift produced the greatest gluteus maximus EMG amplitude, followed by the
prone hip
extension with flexed knee, followed by the horizontal
back extension.
Whether the seated position of the lumbar
extension machine makes these findings impossible to compare with those taken during the horizontal
back extension in the
prone position, however, is unclear.