KinX Learning

Digital Products in the Kinesiology of Exercise

Reverse Back Raise

Major Muscles and Actions Involved

Reverse Back RaiseIn the reverse back raise the erector spinae muscle of the lower back is involved in spinal extension-hyperextension. In this action you raise your hips and legs (leg-hip unit) from a down hanging position up to the horizontal or slightly above level position. The axis of rotation is in the waist.

Sports Uses

The same as for the back raise.

Did you know...

  • For proper execution it is important that you hold on tightly with your hands to hold your upper body in place. By holding your upper trunk in place, you can isolate the action of the erector spinae when raising your pelvis and legs as a unit. 
  • It is important that you position yourself correctly so that your hips hang over the rounded seat. If you position yourself with your hips directly on top of the seat with only your legs hanging over, you will be working mainly the gluteus maximus and hamstrings in hip joint extension. The erector spinae would not come into play until you raise your legs higher than the horizontal position.