Most gyms have some type of back extension equipment, be it a Roman chair, incline bench, or a larger machine with attached weight stack. STARTING POSITION: Lie face down on a hyper extension bench (on a Roman chair) with your upper thighs and lower hips on the support pad. This exercise mainly develops the group of paraspinal erectors of the spine (iliocostales, longissimus thoracis, spinalis thoracis, splenius, and semispinalis capitis) and quadratus lumborum and, to a lesser degree, the gluteus maximus and the hamstrings except for the short head of the biceps femoris.
To increase the intensity, sustain the horizontal position of the torso at the end of the extension for a few seconds. Performing the torso extension with a bar on the shoulders stabilizes the upper back, which focuses the effort on the lower part of the erector spinae muscles. The back extension machine allows you to focus on the lumbosacral mass of the spinal muscles (Torso Extensions at a Machine). To increase the intensity, perform the exercise while holding a weight to the chest or behind the neck. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website.
Leg extension is leg workout done making use of Leg Extension device targeting quadriceps muscle.
Hold the handles on the side of the machine securely to keep your hips from raising when you perform the exercise. The crucial reason I ask you not to totally extend your legs so that you won’t put too much strain on your knees.


If you’ve knee trouble and have no self-confidence to do this exercise right, I recommend you not to do this workout.
No issue how great this leg workout appear to be, as mentioned previously, leg extension can never ever replace squat. You can do back extensions on both, but of the two you can only really do glute-ham raises on a GHD. GHD (glute ham developer), which riggaman brought up, I've seen used interchangeably for either, or a even 45 degree extension as well. 45 degree extension bench is almost an identical exercise to a back raise, it is just easier to do with bodyweight.
All three machines target the same muscles, lower back, hams, and glutes, but to varying degrees.
It would probably work fine for extensions and crunches, especially since the leg holder adjusts up.
Whether this is a good or bad exercise for you depends on how you do the exercise and the status of your back. Continue as far as possible without rounding your back or raising your thighs from the support pad (keeping your back naturally arched, lower your upper body as far as you comfortably can). Supporting the pelvis on the bench, so that the axis is displaced to the back of the body, focuses the movement completely at the lumbosacral level but less intensely given the range of motion and the greater power of the lever arm. Since it’s an isolation workout, it needs to be considered as a total leg exercise changing squat or deadlift.


Nevertheless, don’t make use of too much weight till you need to slam the weights down at the end of each repeating. Squat is more natural movement compared with leg extension which needed you to raise the weight with seated position and resistance concentrated at your ankles. And it is also easier to load, as it is easier to climb onto, hence very useful for very heavy extensions. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
If you have current back pain or a recent injury, skip the back extension exercises until you’re healed. Because the axis of flexion passes through the coxofemoral joints, the pubic bone should not rest on the support pad. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.
Return to the start position by contracting your back and abdominal muscles until your body is once again straight.



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