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.

From the Shop

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.

Prone Back Extension 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

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …