How to do Back extension

Back extension works the Lower back (spinal erectors) with no equipment. Key cue: “Face down, hands by your ears. Lift your chest just a little”

BackEasyNo equipmentQuiet

Steps

Lie face down with your hands by your ears
Lift your chest slightly off the floor
Hold 1 sec, then lower slowly

How many: 10–15 reps

Muscles worked

Lower back (spinal erectors)

Common mistakes

Jerking up into a big arch
Lifting only your head

Easier or harder

Easier	Keep your hands at your sides
Harder	Do it with your arms stretched forward

Build a back routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.