Lying back extension

Category

Back

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Erector Spinae

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Begin by lying face down on the floor with your legs extended straight behind you and your hands placed behind your head, elbows out to the sides.
2. Engage your core and glutes, then lift your upper torso off the floor, keeping your neck in a neutral position and your lower body relaxed on the floor.
3. Hold the top position for a moment, squeezing your lower back muscles.
4. Slowly lower your upper torso back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your neck in a neutral position to avoid straining it.
• Perform the exercise on a comfortable, non-slip surface to prevent discomfort or injury.
• If you find it challenging to lift your upper torso, you can start with smaller movements and gradually increase the range of motion as you build strength.