Fitness Tip Tuesday – killer back exercise!

killer back workout


Back Extension: 

Secure feet against wall. Place ball at hips. Hold isometric at the top for 3 seconds. Repeat. 3 set 12 -15 reps

–Helps workout the Erector Spinae muscles. This exercise is great for posture and back pain–



  1. Grayson says:

    Could you add weights to this exercise for better results?

    Thanks! 🙂

  2. Grayson says:

    Okay so if I add weights, should I hold them in my hands or put them in another place in order to fatigue my back muscles?

    Thanks 🙂

    • Anna says:

      Hold them in your hand, be careful though if you’re using a stability ball to balance rather than a back extension machine. If it’s too difficult to balance with the weight just increase your reps to 20 – 30.
      All the best!
      Anna, CPT, FF Specialist

  3. Grayson says:

    And is the Erector Spinae the muscle of the lower back? Also, are additional parts of the back (lower, middle, and upper) used and strengthened in this exercise?

    Thanks 🙂

    • Anna says:

      Yes, the Erector Spinae are your lower back muscles. Your lower back muscles is what is mainly targeted through this exercise, you work the upper parts of your back during rowing and pulling movements.
      All the best,
      Anna, CPT, FF Specialist

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