The single-leg back extension is a single-joint exercise that strengthens the lower back, glutes, and hamstrings. This exercise builds foundation strength for major pulling exercises.
Set up a back extension machine or Roman chair with the thigh pad just below your waist. Place one leg in the machine and leave the opposite foot on the top of the ankle pad. Cross your arms over your chest.
Contract your glutes and hamstrings of the stationary leg as you raise your torso upward. Form a straight line from you shoulders to your feet. Return to the starting position.
Do not hyperextend your neck.
Be sure to complete the rep by tightening the hips at the top of the movement.
Do not hyperextend your lower back at the top of the rep.