Also known as back extensions, this exercise targets the lumbar area (lower back), and muscles included in the posterior chain such as hamstrings and glutes.

To execute the movement, rest your lower body on an adjustable bench set to a 45-degree angle, cross your arms in front of your chest, then bend your upper body forward and lower it until you feel the tension in your lower back. You can increase the intensity by holding on to a barbell plate or strapping yourself onto the bench with a resistance band.