Prone Back Extension

A lower back isolation exercise performed face-down where you extend your torso upward to strengthen the erector spinae and lower back.

Instructions

1. Lie face-down on a mat or bench with your legs extended and feet together.
2. Place your arms along your sides with palms facing down or behind your head.
3. Engage your glutes and lower back muscles.
4. Raise your chest off the ground by extending your spine.
5. Continue lifting until your upper body forms a slight arch.
6. Avoid excessive arching; keep the movement controlled and deliberate.
7. Hold the top position briefly while squeezing your lower back.
8. Lower your chest back down in a controlled manner.

Tips

• Do not overextend your spine; mild extension is sufficient.
• Keep your neck neutral; don’t jerk your head back.
• Engage your glutes to assist with the movement and protect your lower back.
• Breathe out as you extend and breathe in as you lower.
• Build intensity gradually by increasing hold time or adding arm movements.
• This exercise works well for posture correction and spine health.