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Back · Body Weight
Lying Back Extension
Lying Back Extension is a beginner isolation strength exercise that works the spine (back), with the glutes and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Lower Back · Erector Spinae
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Lying Back Extension
- 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.
Form tips
- Keep your neck in a neutral position to avoid straining it.
- Perform the exercise on a comfortable, non-slip surface to prevent discomfort or injury.
- If you find it challenging to lift your upper torso, you can start with smaller movements and gradually increase the range of motion as you build strength.
Lying Back Extension alternatives
More spine exercises
Lying Back Extension FAQ
What muscles does Lying Back Extension work?
Lying Back Extension mainly works the spine in the back (Erector Spinae). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Lying Back Extension?
None. Lying Back Extension is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying Back Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Back Extension good for beginners?
Yes. Lying Back Extension is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Lying Back Extension burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Lying Back Extension?
Other exercises for the spine include Back Extension Machine, Back Extension on Exercise Ball, Exercise Ball Back Extension With Hands Behind Head and Weighted Back Extensions on Hyperextension Bench.
For developers
Use Lying Back Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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