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Resistance Band Standing Back Extension
The Resistance Band Standing Back Extension works the Spinal Erectors, the muscles that run along the spine. Holding a band anchored at the bottom of the door, you start bent forward with a flat back and stand up straight against the tension.
- Muscles Worked
- Lower Back (Erector Spinae) · also Glutes, Hamstrings
- Equipment
- Door anchor
Set Up
- Anchor:
- Secure the band(s) in the door with the door anchor at the bottom of the door.
- Bands:
- No adjustment needed; grip each side of the band with your hands.
- Body Position:
- Facing the door, bend forward and grip a side of the band in each hand so it just starts to stretch. Stand far enough back that your head is close to the door without touching it, with arms straight toward the anchor, head straight and back flat.
Movement
Stand up against the tension until you are upright. Return to the starting position under control and repeat.
Points To Remember
- Keep your hips still; do not push them forward and back.
Questions About The Standing Back Extension
What muscles does the Resistance Band Standing Back Extension work?
The Resistance Band Standing Back Extension mainly works the Lower Back (Erector Spinae). It also works the Glutes and Hamstrings.
What is the most common mistake in the Resistance Band Standing Back Extension?
The most common mistake in the Resistance Band Standing Back Extension is rounding the back at the bottom. Keep the back flat in the bent position and keep your hips from rocking forward and back.