Sitting Lumbar Spine Extension

Muscles worked

Setup

1. Sit upright on the edge of a firm chair or bench with your feet flat on the floor, hip-width apart.
2. Place your hands across your chest or resting lightly on your thighs.
3. Engage your core and pull your shoulder blades back to establish a neutral spine.

How to do it

1. Inhale and slowly hinge forward from the hips, keeping your back perfectly straight until your torso is at a 45-degree angle.
2. Exhale as you use your lower back muscles to pull your torso back up to the vertical starting position.
3. Continue the movement slightly past the vertical point into a controlled lumbar extension, arching the lower back gently.
4. Maintain a slow, controlled tempo of 2 seconds down and 2 seconds up, pausing briefly at the peak contraction.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders forward.
• Ensure the movement occurs at the hips and lower back, not by craning the neck.
• Keep your feet firmly planted to stabilize the pelvis.
• Avoid using momentum or 'swinging' the torso to complete the reps.

Pro tips

• Focus on the mind-muscle connection by imagining your spinal extensors shortening as you return to the upright position.
• Think about 'lengthening' your spine toward the ceiling throughout the entire range of motion to maintain decompression.

Make it harder

• Place your hands behind your head in a 'prisoner' position to increase the lever arm and resistance on the lower back.
• Hold a light weight plate or a water bottle against your chest to add external load.

Frequently asked

What muscles does the sitting lumbar spine extension work?

The sitting lumbar spine extension primarily targets the erector spinae, and also works the abs and obliques as secondary muscles.

What equipment do you need for the sitting lumbar spine extension?

The sitting lumbar spine extension requires no equipment — just your body weight.

Is the sitting lumbar spine extension good for beginners?

The sitting lumbar spine extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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