core stability · intermediate · bench

Box Back Extension

back extensorsgluteshamstrings

0.0s / 6.2s

Working now

Erector Spinae

20%

Glutes

15%

Hamstrings

15%

Trans. Abdominis

15%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

3

Reps

8–12

Hold

1–2 sec at the top

Rest

60–90 sec

At home, a sturdy bench or bed edge with the feet anchored works — the trunk hangs free past the edge.