Reverse Back Extension on Floor 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
- 3.5
- Alternate Names
- Reverse Hyperextension on Floor
Visualised Target Muscle Groups
Front
Back
How to: Reverse Back Extension on Floor
- Lie face down on the floor with your legs straight and arms at your sides.
- Keep your head aligned with your spine and your gaze down towards the floor.
- Slowly lift your legs and upper body off the ground, engaging your lower back and glutes.
- Hold at the top for a second before slowly lowering back down to the start position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting your legs too high, which can strain the lower back.
- Not engaging the core, leading to improper form.
- Hyperextending the neck during the movement.
Modifications
- Perform on a softer surface or mat for added comfort.
- Use a stability ball for support if needed.
Tips
- Engage your core to stabilize your body while performing the exercise.
- Keep your movements slow and controlled to prevent injury.
- Avoid straining your neck; keep it in a neutral position.
Reverse Back Extension on Floor Alternatives
Tags
lower back
hips
strength
bodyweight
stability
core
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
