Rückenextension

Rückenextension refers to an exercise that targets the muscles of the lower back, primarily the erector spinae. It involves extending the spine backward, lifting the torso from a prone position. This movement can be performed on a specialized Roman chair or hyperextension bench, or on the floor by engaging the glutes and lower back muscles to lift the legs and upper body.

The primary muscles worked during a Rückenextension are the erector spinae, which run along the length of the spine. Secondary muscles engaged include the glutes and hamstrings, especially when the exercise is performed on a Roman chair where the hips are anchored. This exercise is often used to strengthen the posterior chain, improve posture, and reduce the risk of lower back pain.

When performing Rückenextension, it is important to maintain control throughout the movement and avoid hyperextending the spine too far, which can strain the back. The focus should be on a controlled contraction of the back muscles. This exercise can be modified to increase or decrease the difficulty, for example, by holding weights or by performing it with a slower, more controlled tempo. It is a common exercise in both general fitness routines and rehabilitation programs for back injuries.