B-stance back extension

A back extension with one leg unloaded: it doubles the demand on the support side without adding weight and exposes posterior-chain asymmetries.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Plant the working leg firmly; the other one stays relaxed
• Hips square: do not rotate towards the free side
• Come up only to torso alignment
• Start with few reps: it is harder than it looks

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Compensating by rotating the pelvis
• Chasing lumbar hyperextension at the top
• Moving to the unilateral version before owning the bilateral one

Muscles worked

Primary

• Erectors / lower back

Secondary

• Glutes
• Hamstrings

Alternatives

• Back Extension (45° bench)
• Weighted back extension
• Single-Leg Romanian Deadlift