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Prone Bodyweight Back Hyperextension with Arms Crossed

Improves lower back strength and stability with minimal equipment.

BackBeginnerStrengthHinge

At a glance

Muscles workedPrimary: erector spinae, glutes. Secondary: hamstrings, core
Muscle groupBack
DifficultyBeginner
TypeStrength · Hinge
Sets & reps3 sets × 12-15 reps
Estimated calories burned~40 kcal
EquipmentNone needed

How to do it

  1. Step 1: Lie prone on a flat surface with arms crossed.
  2. Step 2: Engage core and keep hips stable.
  3. Step 3: Slowly lift upper body, keeping arms crossed.
  4. Step 4: Hold briefly at the top.
  5. Step 5: Control return to start.
  6. Step 6: Breathe naturally throughout.
  7. 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 weight or increase range of motion.

Make it easier

Decrease range of motion or use support.

Breathing

Exhale on extension, inhale on return

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More back exercises

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Bodyweight Overhand Lower Back Row

Beginner · 3 sets × 10-15 reps

Kneeling Bodyweight Overhead Lat Stretch

Beginner · 3 sets × 30 reps

Modified Pulley Deadlift to Row with Double D Handle

Intermediate · 6 sets × 10-15 reps

Prone Bodyweight Swimmers on back hyperextension

Beginner · 3 sets × 12-15 reps

Decline Body Weight Row with Smith Machine

Intermediate · 5 sets × 10-15 reps

General 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.