Back · Beginner

Back Extension

Lower Back · also Glutes, Hamstrings

Equipment: Roman Chair

How to do it

• Set the pad just below your hip bones, heels locked in
• Cross your arms over your chest, body in one straight line
• Hinge at the hips and lower your torso with a flat back
• Stop when your hips are bent to about 90°
• Squeeze your glutes to rise until your body is straight again

Common mistake

✕ ARCHING PAST STRAIGHT → ✓ STOP IN ONE STRAIGHT LINE

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, pmc.ncbi.nlm.nih.gov.