Twisting Back Extension

Lower back, ObliquesRoman Chair

Combines back extension with a smooth rotation at the top. Strengthens spinal erectors and obliques while building rotational core control.

How to do it

1Anchor your feet under the rollers of the back extension bench so your hips rest comfortably below the hinge line.

2Cross your arms over your chest and align your torso with your legs.

3Lower your torso smoothly by hinging at the hips, keeping your back flat.

4Extend back up to align with your body, then gently rotate your torso to one side at the top.

5Return to center, lower down again, and repeat with a twist to the opposite side.

Common mistakes

Arching excessively through your lower back at the top, overloading the lumbar spine.

Twisting too fast or forcefully, increasing the risk of spinal injury.

Rounding your spine into a curve as you lower down, losing control of stabilizing muscles.

Breathing

Inhale as you lower your torso down. Exhale as you extend up and rotate.

Make it harder or easier

To scale down, perform the rotation with a smaller range of motion.

To make it harder, place your hands behind your head or add a brief pause at the rotation point.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.