Three Of The Most Suitable Alternatives To Back Extensions.

back extension alternatives

Back Extensions is known to be a prevalent and efficient exercise that helps in the building and toning of your back. Also known as hyperextensions, this workout is exactly what you need to attain a healthy and well-built back. But the only drawback of back extensions is that it requires the use of a hyper reverse machine. This machine can be brutal to get hold of if you are not a gym member as it is costly. Thus, to attain the same benefits of this exercise, it is always recommended to try out some of its alternatives. These alternatives will prove to be a boon by helping you attain a healthy and adequately built back without the use of expensive equipment. Therefore, you should give this article a thorough read and learn about some of the most suitable alternatives of Back Extensions.

Some Of The Best Back Extension Alternatives And Their Description:

Listed below are some of the most suitable alternatives of back extensions, which will allow you to receive the same benefits but without a costly reverse hyper machine.

#1. Good Mornings

This alternative to back extensions is considered a little tendentious as it can cause severe injuries if not done correctly. It involves lifting heavy weights while trying your absolute best to keep your spine in a neutral position. This workout can be performed using a barbell or resistance band. It got the name ‘Good Morning’ because it is done in the same place you are while greeting someone by bowing.

Step By Step Instructions:

1. Firstly, stand with your hands placed behind your head and feet shoulder-width apart. You must stand completely straight, with your shoulders pulled back and your core engaged.

2. Now, while taking a deep breath, bend in front using your hips only. Also, allow only your knees to be a little bent but try your best to keep your back upright.

3. Then, lean in front till you feel a slight compression in your hamstrings.

4. Lastly, while breathing out, stand back up to return to the starting position. Repeat.

#2. Reverse Hyperextensions

As we all know, while performing regular extensions, our upper body stays in movement while our legs remain in a neutral position. But in the case of reverse hyperextensions, our upper body remains stationary while our legs are in motion. This exercise is beneficial as it allows you to lift heavy weights with little or no stress on your spine. This exercise is typically performed using a hyper reverse machine, but feel free to use a flat bench or stability ball.

Step By Step Instructions:

1. Firstly, lie down on the hyper reverse machine with your stomach and upper body on the bench. Your legs should hang down straight in the direction of the ground while holding the handles of the machine. Remember to keep your abs engaged.

2. Now, try to lift your legs off the floor while engaging your hamstrings, glutes, and lower back and get them aligned with your body. The movement should be swift and smooth.

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


#3. Barbell Hip Thrusts

Most people see this workout as an isolation exercise for the glutes. But in reality, this exercise works your entire posterior chain and is responsible for its development. It is generally done with a barbell. However, it can also be performed with the help of a weight plate or dumbbells. This workout is ideal for serving at home due to the availability to complete it at home. The most crucial factor that makes it stand out from other back extension variations is its emphasis on less pressure on your spine, thus decreasing the risk of injuries.

Step By Step Instructions:

1. Initially, stand with your feet hip-width apart while seated on the floor with your knees bent. Set the weight across your hips.

2. Now, while squeezing your glutes, lift the weight so that your hips are aligned with your knees and shoulders. Remember to keep your core engaged while doing so.

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


Frequently Asked Questions:

1. What is the main benefit of back extensions?

Back extensions are regarded as one of the best exercises to build and tone your lower back and the core. They also help in providing strength to your shoulders, hips, and butt. It is also beneficial for building your posture and helping you get rid of lower back pain.

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

Some of the best alternatives to the back extension are :

a. Good Mornings

b. Romanian Deadlifts

c. Barbell Hip Thrusts

d. Kettlebell Swing

e. Superman

3. Can I do back extensions every day?

Yes, you can surely do back extensions every day.

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