Back Extensions With Flat Bands

Area Targeted: Middle Back (along Spine)

If you have pain in your lower back during, or at the end of the day, then you MUST add Back Extensions With Flat Bands to your daily routine. This exercise works the Spinal Erectors (the muscles that run up and down the spine) against their exact function. After just a couple of weeks doing this exercise you will be shocked at the reduction in soreness, and how much stronger you feel as you move through your day.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: No Set Up Required.

Body Positioning: While facing the door bend down and grip an end of the band in each hand, so that when you stand up straight, the band is stretching. Position your lower body far enough away from the door so that when you bend forward at the waist, your head is close to the door but does not touch it. Keep your arms straight (pointed towards the anchor), head straight, and back flat.


Bend forward from your waist until your body naturally stops. Then stand up against the tension until you are standing up straight.

Points To Remember

1. Try to keep your hips stationary during the exercise since the tendency is to move your hips forwards and backwards as you bend and stand up.