Bodyweight Prone Back Hyperextension with Elbow Twist
Improves lower back strength and stability with minimal equipment.
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 prone on a flat surface with arms extended overhead.
- Step 2: Engage core and slowly lift arms, shoulders, and upper back off the ground.
- Step 3: Twist elbows to sides while keeping lift controlled.
- Step 4: Squeeze glutes and lower back at the top.
- Step 5: Lower slowly and controlled.
- Step 6: Breathe naturally throughout.
- Step 7: Maintain a neutral spine.
Coaching tips
Benefits
Improves lower back strength and stability with minimal equipment.
Common mistakes
Letting hips sag or overextending.
Make it harder
Add a light dumbbell for extra resistance.
Make it easier
Reduce range of motion or use support under lower back.
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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