Lying Back Extension
Expert Advice
Move slowly and control the motion, focusing on using your glutes and lower back muscles to lift rather than relying on momentum.
How-to-do Steps
- Lie face down on the floor with your arms by your sides or hands behind your head.
- Engage your glutes and back muscles to lift your chest off the ground.
- Hold the raised position for a moment, then slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Back Extension primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Back Extension work?
Lying Back Extension primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Back Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Back Extension suitable for beginners?
Yes, Lying Back Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
