Prone Back Extension
Lifting the chest off the floor while lying face down strengthens the muscles that extend the spine.
How to do it
- Lie face down with your legs straight and the tops of your feet on the floor.
- Place your hands by your temples or reach them forward.
- Look at the floor and keep your neck in line with your spine.
- Exhale and lift your chest off the floor using your back muscles.
- Pause for a second at the top without tilting your head back.
- Lower smoothly to the floor and repeat.
Key technique cue
Lying face down, lift the chest using the back muscles, neck in line with the spine.
Common mistakes
- ✕ Throwing the head back
- ✕ Over-arching the lower back instead of lifting the chest smoothly
- ✕ Jerking or swinging the torso
- ✕ Pushing off the floor with the hands
Benefits
- ✓ Stronger back and lower back
- ✓ Better posture
- ✓ Gentle loading without equipment
Progression: from easier to harder
- Step 1 You are here
- Prone Back Extension
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Step 2 -
Step 3
About the exercise
A simple exercise for the muscles that extend the spine. It strengthens the lower and upper back and helps you hold good posture. It suits beginners and works well as a warm-up before pulling exercises.
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