Smart Workout Diary

Back Extension Prone

The prone back extension is a bodyweight exercise performed lying face down and lifting the upper chest slightly from the floor through controlled spinal extension. It primarily trains the lower back muscles, with assistance from the glutes, and supports postural strength and trunk control.

Demonstration

Back Extension Prone — demonstration 1
Back Extension Prone — demonstration 2

Instructions

  1. Set up: Lie face down on a mat with your legs straight, feet about hip-width apart, and your forehead close to the floor.
  2. Place your arms: Rest your hands lightly beside your head or across your chest. Keep your neck long and gaze toward the floor.
  3. Lift with control: Gently engage your glutes and lower back, then raise your chest a small distance from the floor without throwing your head back.
  4. Pause and lower: Briefly pause in a comfortable lifted position, then lower slowly until your chest returns to the floor. Repeat smoothly without forcing the range of motion.
Muscle Group
Lower Back
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the lift small: Aim for a comfortable spinal extension rather than the highest possible chest position.
  2. Do not pull on your neck: Keep the chin slightly tucked and let the back, not the head, lead the movement.
  3. Move slowly: Use a controlled lift and lowering phase; stop if the movement causes sharp or increasing discomfort.
Exercise library