Back-Bending Progressions

Progressions

1. 01

   Half Kneeling Backbend

   • 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 gently arch your back, reaching your chest upward and leaning back.

   • Focus on creating a smooth, controlled backbend while keeping your hips aligned.

   • Pause at your maximum range, feeling the stretch in your front body and hip flexors, then return to the starting position.

   • Repeat for the desired reps, ensuring control and maintaining balance throughout the movement.

2. 02

   Reaching Half Kneeling Backbend

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

   • Raise your arms overhead, reaching upwards as you lean back into a controlled backbend.

   • Keep your chest lifted and focus on extending through your spine while maintaining hip alignment.

   • Pause at your maximum range, then return to the starting position with control.

   • Repeat for the desired reps, emphasizing smooth transitions and a deep stretch.

3. 03

   Loaded Half Kneeling Backbend

   

   Dumbbells or Kettlebells

   • Begin in a half-kneeling position with a light weight (such as a small dumbbell or plate) held in both hands.

   • Hold the weight overhead and gently arch your back, leaning into the backbend while keeping your hips aligned.

   • Allow the weight to deepen the stretch, but maintain control throughout the movement.

   • Pause at your maximum range, then return to the starting position with control.

   • Repeat for the desired reps, focusing on spinal extension and the added load.

4. 04

   Anchored Standing Backbend

   

   Back Extension Bench

   • Stand with your feet hip-width apart, with a resistance band or support anchored around your hips for assistance.

   • Place your hands on your hips or extend them overhead and lean back into a controlled backbend.

   • Use the anchor for support, allowing you to focus on deepening the stretch in your spine and front body.

   • Pause at your maximum range, then return to standing with control, using the band for assistance.

   • Repeat for the desired reps, focusing on elongating the spine and controlling the movement with the anchor.

5. 05

   Loaded Standing Backbend

   

   Dumbbells or Kettlebells

   • Stand with your feet hip-width apart, holding a light weight (such as a dumbbell or kettlebell) overhead.

   • Gently arch your back, extending your spine while keeping your chest lifted and hips aligned.

   • Allow the added weight to help deepen the stretch, but maintain control and stability.

   • Pause at your deepest point, then return to standing with control, focusing on engaging your core.

   • Repeat for the desired reps, maintaining balance and a controlled backbend with the added load.

Common mistakes

• Bending only from the lower back
• Not engaging the glutes for pelvic control
• Moving too quickly without control
• Shrugging the shoulders toward the ears
• Holding the breath during the backbend