Back Extensions Floor

A bodyweight back extension performed on the floor that strengthens the posterior chain and erector spinae muscles without equipment.

Instructions

1. Lie face down on a yoga mat with your legs extended behind you.
2. Place your arms alongside your body with palms down or across your chest.
3. Press your hips and pelvis into the mat for stability.
4. Engage your glutes and erector spinae muscles.
5. Lift your chest upward by extending your spine, keeping your neck neutral.
6. Hold the top position for a brief moment while squeezing your glutes.
7. Lower your chest back down with control to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• Keep your lower back safe by engaging your glutes throughout the movement.
• Move slowly and deliberately—avoid using momentum to swing upward.
• Your upper back should lift; your hips should remain pressed to the mat.
• Place your hands behind your head or across your chest for added challenge.
• This exercise is excellent for developing posterior chain strength and postural support.
• Perform 2-3 sets of 12-15 reps for optimal strength development.