Bodyweight Prone Hyperextension
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 legs straight and arms extended overhead.
- Step 2: Engage your core and keep your hips firmly on the ground.
- Step 3: Slowly lift your arms and legs off the ground, keeping them straight.
- Step 4: Hold for a brief moment at the top of the movement.
- Step 5: Control the descent back to the starting position.
- Step 6: Focus on exhaling as you extend and inhaling as you return.
- Step 7: Maintain a neutral spine throughout.
Coaching tips
Benefits
Improves posture and lower back strength
Common mistakes
Letting hips sag or overextending
Make it harder
Add weight or increase reps
Make it easier
Decrease reps or use support
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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Beginner · 3 sets × 12-15 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.