Lying Back Extension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Back Extension, Lying Hyperextension
How to: Lying Back Extension
- Lie face down on an exercise mat or flat surface with your legs extended.
- Place your hands across your chest or behind your head.
- Engage your core and slowly lift your upper torso off the ground while keeping your lower body pressed down.
- Hold the top position for a second before lowering back down smoothly.
- Repeat for the desired number of repetitions.
Common Mistakes
- Bending the legs excessively while lifting.
- Not engaging the core during the exercise.
- Lifting too high, leading to potential strain.
Modifications
- Perform the exercise with knees bent to reduce back strain.
- Use a stable surface for support if needed.
Tips
- Keep your core engaged throughout the movement.
- Avoid hyperextending the back at the top of the movement.
- Use controlled movements to maximize effectiveness.
Lying Back Extension Alternatives
Tags
strength
hips
back
core
lower body
extension