Back Extension (Resistance Band)
How to do it
Anchor a resistance band low behind you and hinge forward at the hips holding both ends. Extend your hips and back to stand upright, squeezing glutes and lower back, then hinge forward again under control.
Setup
Secure the band low behind you and hold both ends evenly at the waist or chest. Stand hip width with soft knees, ribs stacked, and light tension in the hinged position.
Where you should feel it
Through the glutes and lower back with resistance increasing as you stand, while the hamstrings assist and the core keeps the spine controlled. Stop at neutral.
When to use it
Use for portable posterior-chain endurance, warm-ups, or higher-repetition extension work. Smooth sets of 15-25 reps suit the rising resistance.