Strength exercise

Back Extension (Bodyweight)

How to do it

Lie face down on a mat with the legs together and the hands lightly clasped behind the lower back or resting alongside the hips.
Brace the core and press the hips into the mat to keep the pelvis anchored before lifting.
Raise the chest and shoulders off the floor by extending through the lower back and squeezing the gluteus maximus, keeping the legs relaxed on the mat.
Hold the raised position briefly at the top, keeping the neck in a neutral line rather than craning it upward.
Lower the chest back to the floor under control rather than dropping suddenly.
Exhale on the lift and inhale on the way down, keeping the range small and controlled rather than snapping into a hard arch.

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises