Your Quick, At-Home Core Stability + Back Strength Superset

If you want a stronger core and a resilient back, this superset is the answer. Combining back extensions and QL raises, you’ll target key muscles that improve posture, reduce the risk of lower back pain, and enhance your athletic abilities. Whether you’re lifting heavy, playing sports, or just tackling daily life, this duo builds a foundation of strength and stability.

Back Extensions: Build Strength and Protect Your Spine

Back extensions is a staple in any stabilization exercise program. It works on your lower back without getting your knees bent, does wonders on your lumbar spine, and it belongsin any well-rounded fitness program. This superset is excellent in applying intra abdominal pressure in the global muscles.

💡 Why It’s Essential:
Back extensions strengthen the spinal erectors, glutes, and hamstrings—muscles vital for posture and lower back health. They reinforce the lumbar spine, making it easier to handle physical demands without strain.

✅ How to Do It:

Set up on the NordBench and position your hips just above the pad.

Secure your feet flat against the footplate for stability.

Cross your arms over your chest or hold a light weight for added resistance.

Slowly lower your upper body until it’s just above horizontal, then lift back to the starting position.

📋 Pro Tip: Keep a neutral spine—avoid overarching or rounding your back.

🌟 Related Read:
How to Do Back Extensions at Home to Strengthen Hamstrings, Glutes, and Lower Back
Learn how to master this key movement at home.

QL Raises: Strengthen Your Lateral Core Stability

The QL raise is one of the most underrated core stability exercises. It adheres so effectively to the core stability exercise principles that cause your abdominal muscles to get the proper stretch it needs to get stronger. It's easily one of the best core exercises along with candlesticks, sit-ups, and more.

💡 Why It’s Essential:
The quadratus lumborum (QL) stabilizes your spine and supports rotational movements. Strengthening it improves balance, posture, and resilience against side-dominant stresses like carrying groceries or swinging a racket.

✅ How to Do It:

Lie sideways on the NordBench, with your lower hip on the pad and feet anchored securely.

Let your upper body tilt toward the floor in a straight line.

Raise your torso back to a vertical position, using your QL and core muscles.

📋 Pro Tip: Move slowly and with control—this ensures proper activation of the targeted muscles.

🌟 Related Read:
Five Levels to Master Back Extensions and Strengthen Your Core
Explore advanced variations to challenge yourself further.

Why This Superset Works

Pairing back extensions and QL raises creates a balanced approach to core stability and back strength. You’re hitting the posterior chain and lateral core, ensuring you build a trunk that’s not just strong but stable. According to research published in the Journal of Back and Musculoskeletal Rehabilitation, strengthening these areas reduces the risk of low back pain while improving functional movements.

🌟 Related Read:
Revolutionize Your Core Training with the NordBench
Discover more ways to enhance your core strength.

How to Use This Superset in Your Routine

✅ Add this superset 2-3 times a week for maximum results.
✅ Perform 3 sets of 10-15 reps per exercise.
✅ Rest 60 seconds between sets for optimal recovery.

🌟 Related Read:
2 Superset Core Workouts with the NordBench
Explore other superset options to level up your training.

Why the NordBench Is Perfect for This Superset

The NordBench is more than just a workout tool. With its patent-pending footplate flips, adjustable angles, and compact design, it provides the support and versatility you need to perform these movements safely and effectively. Whether you’re a beginner or an advanced athlete, the NordBench adapts to your fitness level and goals.

Say goodbye to unnecessary features and hello to a streamlined solution for building strength and stability.

Final Thoughts

The Back Extension + QL Raise Superset is a game-changer for anyone looking to strengthen their core and back. It’s not just about looking stronger—it’s about feeling better, moving better, and living pain-free.

Ready to transform your workouts? Let the NordBench be your foundation for progress. Try this superset today and experience the difference.