Old School Reverse Extensions
The Old School Reverse Extensions strengthen the lower back and glutes. This exercise is performed on a flat surface, focusing on controlled movements.
- Lie face down on a flat surface with your arms extended in front of you.
- Engage your core and lift your arms and legs off the ground simultaneously.
- Hold the position for a moment, then lower back down.
- Repeat for the desired number of repetitions.
How to perform the Old School Reverse Extensions
- Set up. Set up in a stable, balanced starting position appropriate for the Old School Reverse Extensions using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your triceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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