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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back
- Equipment
- Bodyweight
Lying Back Extension
4 steps Updated 29/08/2026
Lying Back Extension is a bodyweight exercise targeting Lower Back (Erector Spinae).
Step by step
How to perform it
- Begin by lying face down on the floor with your legs extended straight behind you and your hands placed behind your head, elbows out to the sides.
- Engage your core and glutes, then lift your upper torso off the floor, keeping your neck in a neutral position and your lower body relaxed on the floor.
- Hold the top position for a moment, squeezing your lower back muscles.
- Slowly lower your upper torso back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
45 Degree Hyperextension (Arms in Front of Chest)
45 Degree Hyperextension Arms to Chest
45 Degree Twisting Hyperextension
Alternate Superman
Last updated: 29/08/2026
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Lying Back Extension
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