Lever Back Extension
The Lever Back Extension primarily works the Erector Spinae, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus and stabilizer support from the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus, Rectus Femoris. It is a machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the Erector Spinae.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Femoris (quadriceps)
Instructions
- Preparation: Sit on machine with back against padded lever. Push hips back against back of seat by pushing feet against platform. Arch back in "C" shape. Execution: Extend spine until hyperextended. Return and repeat. Comments: To avoid hip movement, push hips back into seat by pushing feet into platform throughout exercise. Position foot platform, so small space remains between edge of seat and back of lower thigh. Use seat belt if it becomes difficult to stabilize hips. SeeLow Back Debate. Also see exercises onold Nautilus MachineandMedEx Low Back Machine.
Alternative Exercises
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