Why it’s on the list: Back extensions target your whole posterior chain — in other words, the back side of your body. They’re a great beginner exercise.
Muscles worked: Back extensions target your back extensor muscles or erector spinal muscles. Depending on the variation you’re doing, they also target your hamstrings and glutes to some extent.
Directions:
- Lie facedown on an exercise ball with your abdomen on the center of the ball. Press the balls of your feet into the floor behind you to stay balanced. You can position your feet against a wall for added support.
- Extend your arms overhead, in line with your ears. Bend first at your waist, bringing your body down toward the floor. This is your starting position.
- Slowly raise your upper body and arms toward the sky until your shoulders are above hip height. Engage your core and glutes, and keep your feet on the floor.
- Pause for a moment at the top, then slowly lower down.
- Complete 1–3 sets of 8–12 reps.
