Bodyweight Prone Back Hyperextension with Arms Crossed
Improves posture and lower back strength
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on your stomach with your arms crossed over your chest.
- Step 2: Slowly lift your arms, shoulders, and upper back off the ground.
- Step 3: Squeeze your glutes and lower back muscles at the top.
- Step 4: Hold for a brief moment, then slowly lower back down.
- Step 5: Focus on controlled movements and avoid swinging.
- Step 6: Breathe naturally and smoothly throughout.
- Step 7: Keep your hips and legs relaxed.
Coaching tips
Benefits
Improves posture and lower back strength
Common mistakes
Letting hips sag or arching back
Make it harder
Increase reps or sets over time
Make it easier
Decrease reps or sets
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.