The best place to perform back extensions are on a dedicated glute/ham developer in the gym, where your feet are anchored and your hips rest on a pad, leaving your upper-body free to move in a full range-of-motion. Since the workout of the day is designed to require minimal equipment, I will describe the superman back extension that is performed on the floor.

1.) Lie facedown on the floor, legs together, hands overhead, shoulders next to your ears

2.) Draw your abs in towards your spine and contract your butt.

3.) Raise your legs and torso off the ground together, arching your back. You will accomplish this by activating your lower back, butt (glutes) and the muscles of the back of your thigh (hamstrings). 

4.) Raise as far as possible while still keeping your arms in line with your head and your legs coordinated with your arms.

5.) Hold for a count of 3, then lower in a controlled manner.

6.) Stop just short of completely lowering and repeat for desired reps. 

--Back Extension Video --  (requires DivX )

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