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Exercise Lab

Prone Lying Back Extension

View Instructions


  • No Equipment Needed

Muscle Groups

  • Back


  • Lower back strength
exercise multishot

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period


  • Lie on your stomach with your arms to the sides and bent to 90 degrees.
  • Keep your head and neck in alignment with your spine at all time.
  • Starting with the head and upper back, lift your spine one segment at a time until your chest comes off the ground.
  • Return slowly to the start position.


  • On the way up, pull your shoulder blades together (retraction)


  • Cocking the head back
  • Dropping the head