Uploaded July 2014 | Updated September 2026, 14 hours ago
Back Extension
• Preparation: Assume a supine position (face down) with the ankles dorsi flexed and toes on the floor (Toe Stab). Place chin on hands with bent arms in front of body on floor. Keep abdominals contracted. Keep head and neck in alignment.
• Movement: Squeeze the glutes, depress and retract the shoulder blades. Keeping both feet on the ground, lift the chest and arms off the floor. Hold for a full contraction then slowly return to starting position. Repeat.
• Modification: Perform the same movement as above by propping up to both elbows and then returning to starting position. Repeat.
• Amplification: Perform same movement as above but put hands behind head, extend both arms out in front or alternate limb lifts.
Quadraplex
• Preparation: Assume a four-point stance (facing down) box position in which the hands are placed on the ground under the shoulders and the knees are on the ground under the hips. Keep abdominals contracted. Keep head and neck in alignment.
• Movement: Squeeze the glutes, depress and retract the shoulder blades. Lift opposite limbs-one leg one arm and hold a static contraction. Hold for a full contraction then slowly return to starting position. Repeat on other side.
• Modification: Perform same movement as above but lift one limb at a time in a clock- wise manner. Hold for a full contraction then slowly return to starting position. Repeat.
• Amplification: Perform same movement as above with one arm extended and one leg extended and make the exercise dynamic by touching elbow to knee of opposite sides.
Learn more go to www.cooperinstitute.org.
Back Extension
• Preparation: Assume a supine position (face down) with the ankles dorsi flexed and toes on the floor (Toe Stab). Place chin on hands with bent arms in front of body on floor. Keep abdominals contracted. Keep head and neck in alignment.
• Movement: Squeeze the glutes, depress and retract the shoulder blades. Keeping both feet on the ground, lift the chest and arms off the floor. Hold for a full contraction then slowly return to starting position. Repeat.
• Modification: Perform the same movement as above by propping up to both elbows and then returning to starting position. Repeat.
• Amplification: Perform same movement as above but put hands behind head, extend both arms out in front or alternate limb lifts.
Quadraplex
• Preparation: Assume a four-point stance (facing down) box position in which the hands are placed on the ground under the shoulders and the knees are on the ground under the hips. Keep abdominals contracted. Keep head and neck in alignment.
• Movement: Squeeze the glutes, depress and retract the shoulder blades. Lift opposite limbs-one leg one arm and hold a static contraction. Hold for a full contraction then slowly return to starting position. Repeat on other side.
• Modification: Perform same movement as above but lift one limb at a time in a clock- wise manner. Hold for a full contraction then slowly return to starting position. Repeat.
• Amplification: Perform same movement as above with one arm extended and one leg extended and make the exercise dynamic by touching elbow to knee of opposite sides.
Learn more go to www.cooperinstitute.org.
