Muscle
Back / Legs
BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL / LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY
Back Focus
Back Extension
Coach Notes
Coach Take
Simple posterior-chain work for lower back endurance and glute support.
Make It Easier
Bodyweight Back Extension
Level It Up
Weighted Back Extension
Build Size
3-5 x 12-20, rest 45-90s
Build Resilience
3 x 15 strict reps
Attribute Breakdown
Equipment
Bodyweight
BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS
Movement
Pull
PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY
Pattern
Hinge
HIP HINGE PATTERN LED BY GLUTES, HAMSTRINGS, AND BACK
Reps
12+
HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE
Goal
Endurance
PRIMARY GOAL IS REPEATABLE OUTPUT AND WORK CAPACITY
Ego
Low
LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS
Related Exercises
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