Lower Back Extensions: Substitute?

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    Jul 30, 2012 12:22 AM GMT
    I don't have the suggested extension machine mentioned in the explanation of the Lower Back Extension exercise, so could someone offer me some substitutes that are possible with a home gym with not much more than just free weights, a bench and punching bag?

    Also if anyone can suggest for leg presses that isn't just squats, that'd be great too, thanks!
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    Jul 30, 2012 12:46 AM GMT
    Lower Back Extensions: Save $100 and buy the machine that'll do it (I have one in storage in Miami...part of my home gym).

    Substitute Leg Press: Get a bicycle and ride as much as possible.
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    Jul 30, 2012 2:08 AM GMT
    Lower back exercises..

    - Good mornings. This is a pretty advanced exercise and you can really hurt yourself if you're not careful. Start out with an empty barbell. And work your way up over time.

    - Stiff-legged deadlifts. This mainly works your hamstrings and glutes, but it also works your lower back.

    - Standard deadlifts. Good overall lower body movement.

    - Supermans. I forgot the real name of this exercise. Basically lie on your stomach, arms forward like superman. Then lift your arms and legs off the ground, and arch your back. The idea is to tense/flex your lower back. Hold it for as long as you can. Go back down to starting position. Then do it again. You can also try it with your hands behind your back. Sometimes that helps get an extra stretch.
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    Jul 30, 2012 3:37 AM GMT
    You can do a reverse hyper extension. Additionally, you can put a weight on your feet to increase the difficulty.

  • d694485

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    Jul 30, 2012 3:41 AM GMT
    I was gonna say deadlifts as well.
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    Jul 30, 2012 4:16 AM GMT
    Supermans, bridges (several variations) aqua mans, stability ball cobra if you own a stability ball.

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    Aug 02, 2012 7:19 AM GMT
    Thanks for the help guys.