What muscles does the B-stance Back Extension work?

Mainly the lower back. It also works the glutes and hamstrings.

What equipment do you need for the B-stance Back Extension?

None. It is a bodyweight exercise.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Back Extension.

Scan to open on your phonegymvim.app/exercises/b-stance-back-extension

6s · no sound

A staggered-stance 45-degree back extension that loads one hip harder while the spinal erectors hold a neutral line.

Set the hip pad of a 45-degree back extension bench just below your pelvis.
Place one foot flat on the platform and stagger the other foot behind it so the front leg carries most of the load.
Cross your arms over your chest, brace your abdominals, and line up your head, spine and hips.
Hinge at the hips and lower your torso until you feel the hamstrings of the lead leg lengthen.
Drive the lead hip into the pad and extend until your body forms a straight line.
Pause at the top, lower with the same tempo, then repeat and switch the lead leg.

Rounding the lower back on the descent, which moves load off the hips and onto passive spinal structures.
Arching well past a straight line at the top, which compresses the lumbar spine and adds no useful range.
Letting the trailing foot take an equal share of the load, which removes the unilateral bias entirely.
Rushing the lowering phase, which cuts time under tension for the glutes and hamstrings.

What muscles does the B-stance Back Extension work?: Mainly the lower back. It also works the glutes and hamstrings.
What equipment do you need for the B-stance Back Extension?: None. It is a bodyweight exercise.
Is the B-stance Back Extension good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Back Extension.