Lying Back Extension

Isolation exercise, Body weight




Required equipment

Main muscles

  • Back: Back extensor
    (Musculus erector spinae)

Training plans

Lying Back Extension is a suitable substitute for similar exercises in lower back training or as a supplement to various training plans.

Lying Back Extension: Basics and alternatives

Lower back: Involved main muscle groups Lying Back Extension

Involved main muscle groups:
Lying Back Extension

The Lying Back Extension is a great way to work your lower back at home. This exercise is a slight variation of the more popular version on the hyperextension bench. You’ll lie flat on the floor, tighten your back, and focus on training your lower back muscles. The range of motion is smaller, as your upper body isn’t bent over your hips.

All you need is a soft surface to do lying back extensions, making them perfect for home workouts. Alternatively, you can try Back Extensions with a Gymnastic Ball for a greater range of motion or Good Mornings with a fitness band as another compound exercise option.

Correct execution

Choose a surface that’s not too soft or too hard, like a gymnastics mat.

The range of motion for this exercise is limited, but it will improve over time as you consistently practice and refine your form.

Video Tutorial

How to Do a Lower Back Extension | Back Workout

Step-by-Step instructions

Lie flat on your back on the gymnastics mat.

Extend your legs and place your hands behind your head or neck.

Tighten your core without lifting your upper body yet. This is your starting position.

Raise your upper body by lifting your shoulders off the ground, and simultaneously lift your feet.

Hold this position briefly, then return to the starting position.

Common mistakes

Avoid swinging movements during this exercise. It’s better to do fewer clean reps than to compromise your form with too many. Pay close attention to maintaining the correct body posture to prevent any strain on your back.