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Back Bend Bounces Progressions

Muscles worked

  • Hip Flexors
  • Lat
  • Abs
  • Trapezius
  • Middle Traps
  • Rear Neck
  • Upper Traps

Form Cues

  • Start in a stable half-kneeling position with one knee on the ground

  • Keep your core engaged to protect the lower back

  • Perform small, controlled bouncing movements into spinal extension

  • Focus on rhythmic, gentle bounces to mobilise the thoracic spine and hip flexors

  • Keep the hips pushed forward throughout the movement

  • Breathe rhythmically during the bounces

  • Avoid letting the head drop too far back

  • Start with small movements and gradually increase range as you warm up

Progressions

  1. 01

    Half Kneeling Backbend Bounces

    • Start in a half-kneeling position with one knee on the ground and the other foot planted in front

    • Place your hands on your chest or hips and perform small, controlled bouncing movements into the backbend

    • Focus on gentle, rhythmic bounces to increase mobility in your spine and hip flexors

    • Keep the movements small and controlled, gradually increasing the range as you warm up

    • Maintain balance and control throughout the bouncing motion

  2. 02

    Half Kneeling Overhead Backbend Bounces

    • Start in a half-kneeling position with arms raised overhead

    • Perform gentle bouncing movements while reaching back with your arms, creating a deeper backbend

    • Keep the bounces controlled and rhythmic, focusing on spinal mobility

    • Allow your arms to guide the movement while maintaining hip alignment

    • Gradually increase the range of motion as you warm up

  3. 03

    Half Kneeling Supported Loaded Overhead Backbend Bounces

    • Start in a half-kneeling position with light weight held overhead and support available

    • Perform controlled bouncing movements with the weight while using support for balance

    • Focus on gradual mobility improvement with added resistance

    • Keep movements smooth and controlled, using support as needed

    • Progress gradually with weight and range of motion

  4. 04

    Half Kneeling Loaded Overhead Backbend Bounces

    • Start in a half-kneeling position holding weight overhead without support

    • Perform controlled bouncing movements with the added weight challenge

    • Focus on maintaining balance and control with the external load

    • Keep movements precise and controlled, avoiding excessive range

    • Progress gradually with heavier weights as mobility improves

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