Type of exerciseCompound

Muscles usedAbs, glutes, hamstrings


Having strong lumbar will allow you to lift heavy loads serenely. it is important to strengthen this area and the spinal muscles of the spine.

We often work  the abs, so be sure to include enough back and lumbar exercises to balance.

This compound movement will work primarily on your lumbar. Also secondary muscles such as abdominals, glutes, ischios, as well as spinal and sacro-lumbar muscles.

Like all your bodybuilding exercises, it's important to optimize your diet plan.

This is the instructions for dynamic lower back extension

(Read the instructions, tips and tricks, and watch the video several times before doing the exercise)

  • 1. Put one weight (disc) in front of your lower back and then sit with your pelvis flat on the bench. The pelvis is leaning against the bench and the feet are laid flat.
  • 2. Place the feet with pelvis width spacing and stand straight (sheathed) by contracting your abs.
  • 3. Lean the bust down to grab the weight. Grip the weights comfortably for you, for example by crossing your arms and squeezing them against your chest.
  • 4. Take a deep breath while moving up the bust, for this contract your lumbar without accentuating the curvature of the back.
  • 5. While inhaling, lean your bust down again.
  • 6. Continue your series by repeating the movement the number of times wanted on this series. Then let go of the weight(s) when your series is over and continue the next series.

Dynamic lower back extension : several techniques, tips and advice

  • 1. Adapt the bench according to your morphology: length of the legs and the bust, the inclination must be done from the hips.
  • 2. Do not bend your back while exercising.
  • 3. Tilt the bust approximately 30 ° while controlling the descent.
  • 4. Align your cervical with the spine.
  • 5. Drop the weight(s) one by one and always the one from below if there are several.
  • 6. Keep the weights pressed against the chest during the entire exercise.
  • 7. Once the maximum extension is reached in the up position, use a break time before going back down.

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