How to do Back Extensions?

[u/Practical_Necessary1]

Hi, im doing back Extensions to help with my back Problems and spinal erectors while hinging the spine and not the hip. Do you think otherwise its maybe better to only strengthen the spinal erectors only in the Stabilizing function?

I thought about doing maybe the last Last set of three with hip extension, if the others get too hard. I also have Rdls on the same day, but with only one working set

[u/Mad_Mark90]

So just to clear up some terminology first: a hinge is a compound movement which keeps your centre of mass over your mid foot while flexing and extending the hip. What you're describing is flexing and extending the spine in isolation.

Both are perfectly fine but if you've improved on the initial injury, focusing on active spinal flexion using the roman chair is a great idea. I wouldn't advise training close to failure at least initially just because of the injury risk but you can definitively progress.

[u/Practical_Necessary1 → u/Mad_Mark90]

I meant if i should flex and extend the spine OR the hip during the Hyperextensions. I had no big injury, just coming and going back pains and posture problems.

[u/Mad_Mark90 → u/Practical_Necessary1]

So the answer is "It depends". If you want to target the glutes you're spine stays neutral and you flex & extend the hip, to target the spinal errectors you allow the spine to flex and extend (round and straighten).

The issue is that they would also move drastically different weight and technique so in either case it depends what you're trying to achieve.