Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook X (Twitter) Instagram
    Trending
    • Tennis Elbow in Weightlifters: Causes, Symptoms, Treatment
    • Principle of Specificity in Athletic Training
    • Does strength training increase bone mineral density?
    • Breaking Weight-Loss Plateau
    • Hitting and Overcoming Weightlifting Plateau
    • The Importance of Focus When Strength-Training
    • Health Benefits of Improved Flexibility
    • Calisthenics Equipment That’s Worth Your Money
    RSS Facebook X (Twitter) LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
      • Fitness calculators & tests
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Funny gym reels
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Back exercises»Lower back (erector spinae)»Lying Back Extension
    Lying back extension - prone lying back extension
    Lying back extension - prone lying back extension

    Lying Back Extension

    0
    By krunoslav on July 13, 2016 Lower back (erector spinae)
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp Telegram

    Lying Back Extension Exercise Guide

    The lying back extension strengthens your lower back muscles. Performing this bodybuilding exercise on a regular basis may help reduce lower back pain. You can perform this lower back exercise anywhere without any special equipment.

    We often take for granted the role that our lower back muscles play in our everyday mobility. So, while your lower back muscles need to be strong, they also need to be flexible. This exercise is good for both. We encourage you to try this exercise in many different variations mentioned below.

    Laying Back Extension (Dorsal Raises) Exercise Instructions

    STARTING POSITION (SETUP): Lie facedown on an open floor or mat with your arms extended out in front of you on the floor.

    Lying back extension exercise
    Lying back extension exercise

    MOVEMENT (ACTION): Contract your lower back muscles to lift your arms and chest up off the floor as high as you can. The range of motion will be short. Squeeze your back muscles for a count, then slowly return to the initial position without resting your head on the floor.

    Lying Back Extension Additional Tips & Key Points

    • You can also place your hands by the sides of your head, elbows out to the sides. Alternatively, your arms may be placed behind you, resting on your back.
    • Always slowly raise your hands, head, shoulders and upper chest from the floor. Don’t jerk your torso. This will be just a short distance.
    • Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.
    • Remember to pause for a count of two at the top of the movement, then lower slowly to the floor.
    • Try to keep your head facing downwards to the floor in line with your spine.
    • Keep your legs relaxed on the floor.
    • Only raise yourself as far as is comfortable.

    Exercise Variations

    You can also perform the lying back extension by raising your legs off the floor simultaneously with your chest and arms for additional lower back stimulation as well as lower body involvement. Hold this final position for 1 to 5 seconds, keeping your head and neck at the same height as your shoulders throughout the movement. Extensions done this way are known as prone Supermans.

    Prone Supermans - Lower Back Exercise
    Prone Supermans – Lower Back Exercise

    Furthermore, you can first simultaneously raise your left arm and your right leg, keeping them both straight. Hold for a count of two, then lower slowly to the floor. Repeat, raising the opposite arm and leg (right arm and left leg).

    Face down opposite arm/leg raise
    Face down opposite arm/leg raise

    Finally, for added resistance, hold a light weight or a medicine ball in your extended arms as you perform the movement.

    Muscle Engaged

    The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back.

    Prone Back Extension Replacement Exercises

    To add variety to your back workout routine, replace the lying back extension with a different exercise that works the same muscles (erector spinae).

    Let’s look at the best lower back exercises for building muscle, strength, and flexibility.

    • Good Morning Lift
    • 45-degree back extension (incline back extension)
    • Traditional Deadlift
    • Romanian Deadlift
    • Roman Chair Back Extension (90-degree back extension)
    • Reverse back extension (reverse hyperextension)
    • Machine Lumbar Extension

    Closing Thoughts About the Lying Back Extension

    The lower back muscles rarely work through their full ROM (range of motion) during daily activities, nor during exercises for other muscle groups. While the lower back is often involved as a stabiliser in other exercises, such as squats, it is important to include a specific back extension movement in your back workout, which targets the muscles effectively and makes everyday activities easier to perform with less injury risk.

    When you perform the lying back extension exercise, you should feel a mild pull or pressure build within the muscle, not a sharp pain. If you do feel a piercing pain, back off. Review the exercise description to make sure that you haven’t pushed your body too far and then try the movement again. If you still feel pain, seek medical advice before proceeding.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • X (Twitter)

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Trap Bar or Hex Bar Deadlift Exercise

    Reverse Back Extension – Reverse Hyper

    Machine Lumbar Extension

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 3.6K
    • Twitter
    • YouTube 107
    • Instagram
    RECENT POSTS
    September 25, 2023

    Tennis Elbow in Weightlifters: Causes, Symptoms, Treatment

    September 21, 2023

    Principle of Specificity in Athletic Training

    September 19, 2023

    Does strength training increase bone mineral density?

    September 15, 2023

    Breaking Weight-Loss Plateau

    September 13, 2023

    Hitting and Overcoming Weightlifting Plateau

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook X (Twitter) Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?