What are the reps for Back Extension #2 Single Leg Lift?

What are the reps for Back Extension #2 Single Leg Lift?

• A. 5 reps.
• B. 15 reps continuous.
• C. 20 reps alternating.
• D. 10 slow and 10 fast.

Answer: (D)

The reps pattern for this move is designed to balance precise control with dynamic strength in the back and posterior chain while keeping the pelvis stable. A split tempo—ten slow reps to focus on control and alignment, followed by ten faster reps to train power and endurance—lets you first establish solid form and then push effort without letting technique slip. The slow portion reinforces proper spinal positioning and glute engagement as you lower and lift, and the fast portion builds speed and endurance while still requiring control to avoid collapsing the spine. This approach protects the lower back and ensures the movement remains smooth and efficient throughout the set. Fewer reps would miss the endurance and control goal, and doing all reps at a single tempo or mixing tempos without a clear pattern could compromise technique.

The reps pattern for this move is designed to balance precise control with dynamic strength in the back and posterior chain while keeping the pelvis stable. A split tempo—ten slow reps to focus on control and alignment, followed by ten faster reps to train power and endurance—lets you first establish solid form and then push effort without letting technique slip. The slow portion reinforces proper spinal positioning and glute engagement as you lower and lift, and the fast portion builds speed and endurance while still requiring control to avoid collapsing the spine. This approach protects the lower back and ensures the movement remains smooth and efficient throughout the set. Fewer reps would miss the endurance and control goal, and doing all reps at a single tempo or mixing tempos without a clear pattern could compromise technique.