Floor Back Extension
A floor back extension lifts your chest a little way off the floor while lying face down, working the muscles along your spine together with your glutes.
How it moves
Face down, legs straightLower back and glutes working. A simplified figure, not a full form check.
- Main muscle
- Lower back
- Also works
- Glutes,Hamstrings
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 8 to 15 reps
Written by WellPath FusionLast updated
- Lie face down. Lie on a mat with your legs straight and your hands lightly by your temples or by your sides.
- Set your neck. Look down at the floor so your neck stays in line.
- Squeeze your glutes. Press your hips gently into the floor.
- Lift. Raise your chest a few centimetres off the floor using your back muscles.
- Lower slowly. Pause briefly, then lower back down.
What are the most common mistakes?
- Lifting too high. A small, controlled lift is enough. Cranking up strains the lower back.
- Looking up. Keep your eyes on the floor.
- Jerking. Move slowly in both directions.
How can you make it easier or harder?
Make it easier
Keep your hands by your sides and make the lift smaller.
Make it harder
Lift your arms and legs together (the superman), or use a back extension bench at the gym.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
All Lower back exercises