Prone Bodyweight Swimmers on back hyperextension
Improves lower back strength and stability
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: Start in a prone position with hands under shoulders and toes on the ground.
- Step 2: Engage core and keep hips stable.
- Step 3: Lift arms, shoulders, and legs off the ground, keeping a straight line from head to heels.
- Step 4: Extend arms and legs out to the sides, then bring them back in.
- Step 5: Repeat for desired reps, focusing on controlled movements.
- Step 6: Breathe naturally, exhaling on extension.
- Step 7: Keep movements smooth and avoid jerking.
Coaching tips
Benefits
Improves lower back strength and stability
Common mistakes
Letting hips sag or arching back
Make it harder
Add a light dumbbell to each hand
Make it easier
Perform on knees instead of toes
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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Beginner · 3 sets × 8-10 each sideGeneral 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.