How to do Laying Back Extension

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Difficulty: Easy

Impact Level: Low

Target Body Parts: abs, upper back, lower back, glutes


Start by lying on the floor with your face down and your hands by your head, elbows wide. Keep your feet on the floor, and engage your glutes and core to support your lower back. Then activate your back muscles all the way along the length of your spine to lift your shoulders, head and chest up away from the floor and hold this top position for the required duration.

Aim to squeeze your shoulder blades together on your back by contracting your upper back muscles. Also avoid lifting your chin up to look forward, instead keep your chin slightly tucked and look down on the floor just in front of you.

How to make Laying Back Extension easier

You can make this exercise easier (and harder) by changing the position of your hands. If you pull them back to beside your hips, like jet wings it will make this exercise easier. You can also use our Good Mornings exercise to build your lower back strength which will help this exercise.

How to make Laying Back Extension more challenging

To make this exercise harder, reach your arms forwards and up overhead. This increases the lever length, so there is more load on your back muscles. Only do this if you can keep your head, shoulders and chest up away from the floor. Also check our T Raise movement.

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