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how to do back extensions

Lifting your chest off the floor while lying face down strengthens the muscles along your spine, the ones that keep you upright through long days at a desk or bent over a garden bed. Back extensions train the upper body only, while the superman lifts arms and legs together, so they are the gentler starting point. They suit beginners and anyone whose lower back tires quickly during planks or hinges. The lift should be small; if you feel pinching rather than working, lower your range.

▶ watch back extensions on the dedicated video page

primary muscleslower back
also worksglutes, hamstrings
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin by lying face down on the floor with your legs extended straight behind you and your hands placed behind your head, elbows out to the sides.
  2. Engage your core and glutes, then lift your upper torso off the floor, keeping your neck in a neutral position and your lower body relaxed on the floor.
  3. Hold the top position for a moment, squeezing your lower back muscles.
  4. Slowly lower your upper torso back to the starting position with control. Repeat for the desired number of repetitions.

how much: Start with 3 sets of 8–10 reps, and add a 2-second hold at the top before adding reps.

form tips from the wandelbar coaches

  • Press your hips and the tops of your feet into the floor to anchor your lower body.
  • Lead the lift with your breastbone, keeping your gaze on the floor a foot ahead.
  • Draw your shoulder blades back and down so your elbows lift slightly off the floor.

common mistakes

  • Cranking your head up to look forward — keep your chin slightly tucked so your neck follows your spine.
  • Jerking up high using momentum — rise slowly and stop at a few inches, where the squeeze is strongest.
  • Legs lifting to counterbalance — squeeze your glutes lightly to keep your feet on the floor.

make it easier or harder

easier
Keep your hands by your sides, palms down, which makes the upper body lighter to lift.
harder
Reach your arms straight forward overhead during the lift, or add a leg lift for a full superman.
back extensions at the top: chest lifted, hands behind head, legs on the floor
back extensions — correct starting position

similar bodyweight exercises

superman lifted position: lying face down, arms, chest and legs raised off the floor superman bird dog on all fours: opposite arm and leg extended level with the back bird dog child's pose: kneeling, hips on heels, arms stretched forward, forehead on the floor child's pose cat pose on all fours: spine rounded up, head dropped, hands pressing the floor cat pose push-ups low position: chest just above the floor, body straight from head to heels push-ups tricep dips on a chair: hips lowered, elbows bent to 90 degrees, legs extended tricep dips

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