The single leg back extension is an excellent way to develop posture, fix muscular imbalances and assist with rehabilitation following injury. This exercise is a step up from the traditional back extension, while still focusing on strengthening the lower back, glutes and hamstrings.
What is a Single Leg Back Extension?
This exercise can either be performed with purely bodyweight or by holding a dumbbell or kettlebell in the goblet position to increase difficulty. To perform this exercise, a Roman Chair, Glute Ham Developer, or Hyperextension Bench is required. Unlike the traditional back extension which uses both legs for support, you need to keep one leg resting unanchored behind the pad whilst the other is secured ready to act as a lever for the hips.
To initiate the movement, flex at the hips to lower your torso towards the floor. Following this, engage your lower back and glutes to extend your upper body back to a neutral position. It is essential that the non-working leg remains off the pad throughout.
Why Should You Do Single Leg Back Extensions?
Firstly, the single leg focus helps correct muscular imbalances which can develop through various habits like sleeping position and lifestyle demands. Secondly, it improves balance because the instability from using one leg forces your core and hips to contract, enhancing your stabilising muscles. Lastly, this exercise supports injury prevention and rehabilitation because you can target muscles which may require strengthening if they have been inactive for a prolonged period of time.
Which Muscles Do Single Leg Back Extensions Target?
The single leg back extension targets a wide range of muscles which include the erector spinae (along your spine), gluteus maximus (behind the pelvis), hamstrings (back of upper leg) and core stabilisers (front and sides of the stomach).
Who Are Single Leg Back Extensions Suitable For?
Because of this, single leg back extensions are suitable for a wide range of individuals. Firstly, by athletes who are looking to increase their core strength and explosiveness in sports such as sprinting. Secondly, those recovering from injury who need to even out any muscular imbalances. Lastly, those who live a sedentary lifestyle need to directly target muscles which are neglected from remaining seated on a daily basis.
In summary, the single leg back extension is a functional exercise for building core stability, balance and strength. The benefits of this adapted version of the traditional Back Hyperextension Bench exercise suit those who may be experiencing a training plateau and are looking for different ways to exercise these muscles. In addition, the roman chair is an excellent addition to any home gym due to the fact that it uses minimal space, is easy to store and can be used for a wide range of exercises such as side extensions.
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