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A Better Way to do Back Extensions

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I realize that this is not going to look as functional, but just trust me on this one. By rounding the spine and posteriorly tilting the pelvis, you take the erectors out of play so that the glutes and hamstrings perform the movement. You want to pure hip extension with some posterior pelvic tilt when you do back extensions, NOT anterior pelvic tilt. The vast majority of individuals do these with excessive anterior pelvic tilt which involves too much erector and hamstring activity and not enough glute activity. Do back extensions this way for a month or two and then resume normal back extension form – it will cure excessive APT and strengthen the glutes so you can do the movement properly.

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