Rock Back Extension Rotation Exercise - How To Video & Tips
Try this exercise
Lower Back
Barbell
Intermediate
Hinge
Glutes, Hamstrings
The lying barbell reverse extension builds lower back strength and improves your hip hinge pattern. It targets your spinal erectors while teaching proper glute activation.
1. Set up a bench at hip height and lie face down with your hips at the edge, torso supported on the bench 2. Hold a barbell across your upper back and shoulders, feet planted firmly on the ground 3. Let your hips bend naturally, lowering your legs toward the floor while keeping your back straight 4. Drive through your glutes and hamstrings to lift your legs back up, squeezing at the top of the lying barbell reverse extension 5. Lower with control and repeat the lying barbell reverse extension movement for your target reps
• Keep your core tight throughout the entire lying barbell reverse extension to protect your spine • Focus on squeezing your glutes at the top rather than arching your back excessively • Control the weight on the way down - don't let gravity do the work during your lying barbell reverse extension • Keep your head in a neutral position, looking down at the floor
• Arching your back too much instead of using your glutes during the lying barbell reverse extension • Moving too fast and losing control of the weight, which reduces the effectiveness of the lying barbell reverse extension • Letting your knees bend, which shifts the focus away from your target muscles
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your lower back 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
.png)
