Lying Back Extension
Description
The lying back extension (also called superman or floor hyperextension) is performed lying face down on the floor and lifting your chest and arms off the ground by contracting your erector spinae. It builds lower-back strength and is a foundational rehabilitation exercise for back health.
Muscle Group
Equipment Required
Lying Back Extension Instructions
- Lie face down on the floor with arms extended forward and legs straight.
- Brace your core. Squeeze your glutes.
- Lift your chest, arms, and head off the floor by contracting your lower back.
- Continue lifting until you feel a strong contraction in your erector spinae.
- Hold for one to two seconds at the top.
- Lower under control back to the floor.
- Repeat for the desired number of reps.
- Keep the movement small and controlled — do not hyperextend.
Lying Back Extension Form & Visual
Lying Back Extension Benefits
- Strengthens the lower back (erector spinae)
- Builds postural endurance
- No equipment needed — works anywhere
- Excellent rehabilitation exercise
- Counteracts the effects of prolonged sitting
- Foundation for hyperextensions and back-extension machines
Lying Back Extension Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
- Posterior deltoid (arm lift)
Lying Back Extension Variations & Alternatives
- Hyperextension (on bench)
- Swimmer Kicks
- Superman Hold
- Lever Back Extension
- Aquaman (alternating arm and leg)
