BEST Strength Training Exercises

Back Extension

The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women. The BEST Strength Training Exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.

Back Extension Video

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Erector spinae is the primary mover. Gluteals and hamstrings are also involved.

Targeted Bone

Spinal vertebrae.

Function

Provides back stability. Lifts the torso into extension.

Woman in the starting position of a back extension exercise using a back extension machine Woman in the back position of a back extension exercise using a back extension machine

Set Up

Stand with the back to the wall and place a rubber ball between the small of the back and the wall. An 8" utility ball works well for this exercise. Place another rubber ball between the knees.

Let the hands hang down at the sides, holding the appropriate dumbbell weight in each hand.

Feet are positioned in front of the body so the knees do not come forward of the toes when squatting to a 90-degree angle.

Execution

Squat until there is a 90-degree angle in the knees and thighs are parallel to the floor. Straighten legs to the starting position, pressing through the heels. Do not lock the knees.

Keep the back lengthened, sternum up, and abdominals tight in both the up and down movements.

Safety Tips

  • Keep the sternum up and the back lengthened through the full range of motion to prevent strain on the lower back.
  • Do not squat below 90 degrees at the knee.
  • Make sure the knees do not lock at the top of the leg extension.

Reminders

  • Keep the sternum up and the back lengthened through the full range of motion.
  • Squat as if sitting down in a chair.
  • Do not lock the knees.
  • Do not squat below 90 degrees at the knee.
  • Do not allow the knees to come forward of the toes.
  • Contract the abdominals for stabilization.
  • Focus on contracting the gluteals as well as the quadriceps and hamstrings during leg extension.
  • Exhale when extending the legs.

Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.