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Back Extention on the Floor

Target Muscles

Erector spinie, glutes.

The lower back muscles rarely work through their full range of motion during daily activities, nor during exercises for other muscle groups. While the lower back is often involved as a stabiliser in other exercises, such as squats, it is important to include a specific back extension movement in your back workout, which targets the muscles effectively and makes everyday activities easier to perform with less injury risk.

Starting Position

  • Lie face down on the floor.
  • Place your hands by the sides of your head, elbows out to the sides. Alternatively, your arms may be placed behind on your back.

The Movement

  • Slowly raise your head, shoulders and upper chest from the floor. This will be just a short distance.
  • Pause for a count of two; then lower slowly to the floor.


  • Keep your head facing downwards to the floor in line with your spine.
  • Keep your legs relaxed on the floor - do not raise them.
  • Only raise yourself as far as you feel


Back extension bench
Tuck your ankles underneath the pads and position your body so that your hips are resting on the middle pad, arms crossed in front of you. Raise your torso until you are parallel with the floor - do not rise higher than this. Slowly bend forwards at the waist until you are almost perpendicular to the floor. Keep your back flat.

To make the movement harder, place your hands along the sides of your head. Alternatively, if you are an advanced weight trainer, hold a small weight disc against your chest.

Exercises for your Back Workouts.

Lat Pull-down.


One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.

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