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The Back Extension Machine is a great way to strengthen your lower back, hamstrings and glutes. There are two main ways you can use this machine… If you’re interested in hitting the lower back and hamstrings more so than the glutes, keep your feet/toes straight, extend the hips into slight hyper-extension and use a higher rep range (15-20). The erectors (lower back muscles) are predominantly type one muscle fibers. Meaning that when you train them, it’s more beneficial to use a higher rep range.
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The Back Extension Machine is a great way to strengthen your lower back, hamstrings and glutes. There are two main ways you can use this machine… If you’re interested in hitting the lower back and hamstrings more so than the glutes, keep your feet/toes straight, extend the hips into slight hyper-extension and use a higher rep range (15-20). The erectors (lower back muscles) are predominantly type one muscle fibers. Meaning that when you train them, it’s more beneficial to use a higher rep range.
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