Floor Back Extension
BWStrength
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The Floor Back Extension is a bodyweight strength exercise performed lying face down on the floor, where you lift your upper body and legs by contracting your lower back to extend the spine. Its primary purpose is to strengthen the posterior chain and improve spinal stability. It mainly targets the erector spinae in the back, along with the glutes and hamstrings, making it ideal for beginners, those without equipment, or anyone building foundational back strength and posture.
How to Perform Floor Back Extension
- 1Lie prone (face down) on the floor with your legs straight and feet together, toes flexed toward the ceiling.
- 2Place your forearms on the floor with elbows bent under your shoulders, hands flat or clasped behind your head.
- 3Engage your core by drawing your belly button toward your spine and squeeze your glutes.
- 4Inhale to prepare, then exhale as you slowly lift your chest and upper torso off the floor by extending your back, keeping your gaze down.
- 5Pause briefly at the top with your body forming a straight line from head to knees (avoid hyperextending).
- 6Inhale as you lower your torso back to the starting position in a controlled manner.
- 7Repeat for desired reps, maintaining steady breathing throughout.
- 8Key form tips: Keep hips and legs glued to the floor to isolate the back—do not lift them. Avoid straining your neck by keeping it neutral. Common mistakes: Arching too high (risks lower back strain) or using momentum instead of muscle control.
