Spine (Lumbar) - Extension
Expert Advice
Keep your hips grounded and avoid overextending to protect your lower back during the stretch.
How-to-do Steps
- Lie face down on the floor with your hands flat next to your shoulders.
- Gently push your upper body off the ground, extending your spine while keeping your hips on the floor.
- Hold the position for 15-30 seconds.
- Slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Spine (Lumbar) - Extension primarily targets the Lats, Traps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Traps50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Spine (Lumbar) - Extension work?
Spine (Lumbar) - Extension primarily targets the Lats, Traps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Spine (Lumbar) - Extension?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Spine (Lumbar) - Extension suitable for beginners?
Yes, Spine (Lumbar) - Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
