Back extensions are often discussed online as if they are a solution for lower back pain, so I wanted to look at their value from the perspective of a well-renowned coach: Charles Poliquin.

Poliquin was a well-known strength coach who worked with elite and Olympic-level athletes, which is why he is frequently referenced by online influencers and fitness professionals.

Interestingly Poliquin didn’t view back extensions as a miracle exercise and he didn’t present them as a guaranteed fix for lower back problems – unlike some of those quoting him. Instead he viewed back extensions primarily as a strength training tool.

This distinction is important because exercises are often taken out of context online. An exercise that has a place in strength training does not automatically mean it is the best choice for managing pain or rehabilitation. And in fact, it is just one tool among many.

What does a back extension involve?

The type of back extension discussed by Poliquin is typically per...

The importance of maintaining and improving your bone health as you age cannot be underestimated. Here we’re looking at movements that will help to strengthen your bones, reduce fracture risk, and promote overall health.

Perfect if you know this is an area you need to focus on this year.  

Build bone density with these 3 effective exercises

1. Back squat

For this exercise I’m using a barbell. You’ll see from the video that the barbell should sit on the upper part of the back, just above the shoulder blades, not on the neck. This is important.

Take the barbell off the stack, then take a couple of steps back. That's your start position.

To perform the back squat correctly you’ll need to bend at the knees, flex at the hip and maintain a neutral posture through the spine. Don’t worry about dipping too low, just go down as far as you can, making sure to push your knees outwards as opposed to letting them collapse in.

If you’re unsure, watch my demo above.

Why is a back squat partic...