Prone Back Extension | Illustrated Exercise Guide

Primary muscles: Middle, upper and lower back
Secondary muscles: Core
Equipment: No equipment

PRONE BACK EXTENSION INSTRUCTIONS

1. Lie on your stomach with your legs fully extended and your arms extended back.
2. Engage your back muscles and lift your torso.
3. Pause for 2 seconds, then return to the starting position.
4. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Maintain your head and neck in a neutral position, look down and keep your chin away from the chest. Breathe out as you lift your torso, pause, and inhale as you return to the starting position.

EXERCISE BENEFITS

The prone back extension targets and strengthens the back muscles, improves posture and gives you a taller, slimmer-looking physique. This exercise also enhances your core strength and improves the stability of the spine.

DEMONSTRATION

SETS AND REPS

Do 2 or 3 sets of 8 to 12 repetitions and pair the prone back extension with the bent leg jackknife and plank hip dips, to work your entire core.

CALORIES BURNED

To calculate the number of calories burned doing the prone back extension, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Boat twist
Lying side crunch
Oblique crunch
Side leg lifts