Lying Back Extension

Lying Back Extension


This exercise involves lying on your stomach and lifting your upper body off the ground to engage your lower back muscles. It can help improve posture and alleviate lower back pain.

Muscle Group

Equipment Required

Lying Back Extension Instructions

  1. Start by lying flat on your stomach on a mat or comfortable surface.
  2. Place your hands behind your head, with your elbows pointing out to the sides.
  3. Engage your core muscles and lift your chest and upper body off the ground, keeping your neck in a neutral position.
  4. Hold this position for a few seconds, then slowly lower your upper body back down to the starting position.
  5. Repeat for several repetitions, focusing on using your back muscles to lift your upper body rather than relying on momentum or your arms.

Lying Back Extension Form & Visual

Lying Back Extension

Lying Back Extension Benefits

  • Stretches the calf muscles
  • Improves ankle flexibility
  • Reduces the risk of injury in the lower leg
  • Relieves tightness and soreness in the calves
  • Can be done anywhere without any equipment

Lying Back Extension Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings

Lying Back Extension Variations & Alternatives

  • standing-back-extension
  • swiss-ball-back-extension
  • hyperextension
  • good-mornings
  • deadlifts