How to Do the Perfect Back Extension (Complete Guide)
Want to master the back extension — the essential posterior chain strengthener? You're in the right place.
Perfect Back Extension Technique
The back extension is a fundamental exercise for strengthening your erector spinae, glutes, and hamstrings. ChAIron's AI coaching ensures proper form for maximum posterior chain development and spinal health.
Step-by-Step Form Guide
- Machine Setup:Position yourself on a back extension bench with hips at the edge
- Starting Position:Cross arms over chest or place hands behind head
- Lower Phase:Slowly lower your torso until you feel a stretch in your hamstrings
- Extension Phase:Raise your torso back to neutral spine alignment
Common Mistakes to Avoid
- Extending too far past neutral spine
- Using momentum or bouncing
- Not engaging glutes properly
- Holding weight incorrectly
- Moving too quickly through the range
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Spinal alignment and neutral position
- Range of motion optimization
- Hip hinge movement pattern
- Glute and hamstring engagement
- Movement tempo and control
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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