Long Lever Lying Back Extension
Description
The long lever lying back extension is a superman variation done with the arms reached straight overhead. The long lever increases the load on the back extensors. It builds the lower back, glutes, and posterior chain.
Equipment Required
Long Lever Lying Back Extension Instructions
- Lie face down on the floor.
- Reach the arms straight overhead.
- Set the legs straight back.
- Brace your core and squeeze the glutes.
- Lift the chest, arms, and legs off the floor.
- Keep the arms reaching long.
- Squeeze the lower back and glutes hard.
- Lower with control to the start.
Long Lever Lying Back Extension Form & Visual
Long Lever Lying Back Extension Benefits
- Builds the lower back
- Trains the glutes
- Strong superman variation
- Useful for back health
- Builds posterior chain
Long Lever Lying Back Extension Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
- Trapezius
Long Lever Lying Back Extension Variations & Alternatives
- Superman
- Bird Dog
- YTW Raise
- Reverse Hyperextension
