What It Is
A lying back extension is a horizontal pull exercise. It is done from a face down position. This targets core and back muscles to perform the movement.
Why It’s Important
Strengthen Your Lower Back
A weak core, improper muscle engagement, and poor posture can lead to lower back pain. The lying back extension requires proper core engagement in order to raise your chest off the ground. The erector spinae muscles of your lower back are targeted. Keeping these muscles strong enables you to straighten and rotate your spine. Maintaining strength in these muscles can help reduce lower back pain. This includes pain from sitting at a desk for too long or bending to garden in the yard.
It Is An Overlooked Functional Movement
Lying back extensions might not be the right fit for you (we will give you mods in this post) but the movement is important. The ability to straighten (extend) your spine is a basic functional movement. Extension works the opposite of flexion. It is important to work the mobility and strengthen of both movements. This will allow you to maintain a neutral spine needed in most exercises.
How To Do It
Lie face down (prone) on a mat. Place your hands behind your ears and pull your elbows wide. Squeeze your glutes and tighten your core muscles throughout the exercise. Utilize your trunk muscles and lift your legs and chest off the floor. Return to start position for one rep. The lower back muscles and glutes are being targeted. If the movement is painful try one of the modifications below.
Modify It
Try one of the these different mods to help perform a back extension exercise. If you are having a hard time with body alignment you can try a back extension machine at your local gym. Be sure to check the directions and use a seat belt if provided. Try a stability ball back extension variation if you have trouble getting up and down off the floor. Two other mods to work on the extension of the spine are hip hinge form and birddog pose.
Power It Up
Try a static back extension hold with a lightweight/bodyweight shoulder press. This will engage and challenge the muscles of your core and shoulders.
Back Extension Infographic:
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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