Lying Back Extension
Description
The lying back extension is a bodyweight back-strengthening move performed face down on the floor. The chest and arms lift off the ground in a controlled extension. It is a core-friendly version of the hyperextension that requires no equipment and is suitable for home training.
Muscle Group
Equipment Required
Lying Back Extension Instructions
- Lie face down on the floor with legs extended and arms in front.
- Rest your forehead lightly on the ground.
- Brace your core and squeeze your glutes.
- Lift your chest, arms, and legs off the floor at the same time.
- Continue lifting until you feel a strong contraction in the lower back.
- Hold the top position briefly.
- Lower back down with control.
- Reset and repeat.
Lying Back Extension Form & Visual
Lying Back Extension Benefits
- Builds lower back strength
- Strengthens the posterior chain
- No equipment required
- Useful for home training
- Reduces lower back pain over time
- Improves posture
Lying Back Extension Muscles Worked
- Spinal erectors
- Gluteus maximus
- Hamstrings
Lying Back Extension Variations & Alternatives
- Superman
- Hyperextension
- Reverse Hyperextension
- Glute Bridge
