Prone Back Extension
Lying face down with your arms by your sides, you lift your chest off the floor using the lower-back muscles alone. It is the simplest way to train spinal extension with no equipment.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 10–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a mat with your legs straight, arms by your sides and palms facing down.
Squeeze your glutes lightly to anchor your legs to the floor.
Using your lower back, lift your chest a few centimetres off the mat.
Keep your neck long, eyes on the floor just ahead.
Pause briefly, then lower slowly.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Lengthen as you lift
Legs stay down
Small, smooth range
Common mistakes
Cranking the neck back
Pushing up with the hands
Jerking up with momentum
Safety notes
Keep the range small and pain-free; stop if you feel pinching in the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.