Prone Back Extension
The prone back extension is a foundational bodyweight exercise targeting the lower back erectors through a spinal extension movement. Performed lying face down, it is commonly used in rehabilitation and warm-up routines to strengthen the posterior chain.
How to do it
- Lie face down on a mat with arms extended overhead or placed beside your body.
- Engage your glutes and lower back to lift your chest and upper body off the floor.
- Keep your neck neutral and avoid overextending.
- Pause at the top, squeezing your lower back and glutes.
- Slowly lower yourself back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Keep your gaze fixed on the mat to maintain a neutral neck.
- Engage your glutes before lifting your chest.
- Lift only as high as your lower back comfortably allows.
- Pause briefly at the top position.
- Lower down with control.
Breathing: Inhale as you lower to the floor, and exhale steadily as you lift your upper body.
Common mistakes
- Looking straight ahead strains the neck and can pinch the cervical spine.
- Jerking up quickly uses momentum instead of lower back and glute strength.
- Lifting too high hyperextends the spine beyond a natural range of motion.
- Relaxing the legs reduces glute engagement and shifts unwanted stress to the lower spine.
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain in your back, stop immediately and ease off.
- If you have a history of chronic lower back conditions, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
Yes, a mild working sensation in the lower back and glutes is normal. Stop immediately if you feel sharp pain.
How high should I lift my chest?
Only lift a few inches off the floor. You do not need to pull yourself up very high to activate the muscles.
Can I do this exercise every day?
It can be done several times a week as part of a warm-up or core routine, provided your back feels fully recovered.