Back
extension-lombaire-au-banc-45
Lie face down on the floor with arms extended forward and legs straight back. Engage your core and glutes.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- erector spinae
- gluteus maximus
Secondary muscles
- hamstrings
- posterior deltoid
- lower trapezius
Target muscles
- back
- glutes
- hips
How to perform
- 1
Lie face down on the floor with arms extended forward and legs straight back.
- 2
Engage your core and glutes.
- 3
Simultaneously lift your arms, chest, and legs a few inches off the floor.
- 4
Hold briefly at the top, squeezing your back and glutes.
- 5
Slowly lower back to the starting position with control.
- 6
Repeat for desired repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
