This exercise is also called the slick floor bridge curl and bodyweight hamstring curl since your bodyweight serves as the resistance for this movement.
Substitute exercise for slick floor extensions.
Dumbbell rows dumbbell rows.
Crossfit substitute for back extension.
20 smarter alternatives to popular crossfit exercises.
Back extension on ball.
Here s how to execute this exercise properly.
Slick floor bridge curl all levels notes.
Start by laying on the ground supine with your arms to the side and place a small hand towel under your feet.
Box jumps heavy bag work kettlebell or dumbbell swings weighted stair climbing or box stepping can also be used if other options are not available.
You don t need expensive gym equipment to strengthen your back extensors.
Do the floor press instead.
The key in this exercise is learning how to engage both your hamstrings and your glutes together at the same time.
By the way if you have dumbbells but no bench you can replace flat dumbbell bench presses by lying on the floor.
Back extensions are an effective exercise for developing the group of muscles that run along the sides of your spine known as the erector spinae and they also target the glutes and hamstrings.
For example if you run 400 m in 90 seconds row bike jump rope run stairs etc.
Lie face down on a stability ball making sure your hips are roughly over the ball s apex.
Plant your feet on the floor hip width apart.
Lat pulldown alternative exercises upper back this is another one of the few machines that i believe has a place in a gym.
I get it excessive extension of the lumbar spine which is a legitimate concern which makes the squat thrust a great alternative that will elicit a similar response sans excessive lumbar extension.
Lying hip extensions also known as lying hip bridges.
When substituting aerobic exercises use comparable time intervals.
I think the lat pulldown is an excellent machine for helping novices develop the necessary strength to do more than one pull up or chin up at a time.
Resistance bands dumbbells or body weight can be used to strengthen these muscles.
And you can replace incline dumbbell presses with standing 1 arm dumbbell shoulder presses.
Leg extension alternative exercises work more muscles than just a simple leg extension and are less likely to cause an injury.
Back extensions require a roman chair or a back extension machine both of which are.
Place your feet against the bottom of a wall for balance.
