Back, Hyperstrike Exercise Videos

Prone Lying Back Extension

Prone Lying Back Extension

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Muscle Groups
  • Back
  • Lower back strength


The prone lying back extension is a beginner exercise to strengthen your lower back. You do not need any equipment so you can do this exercise at home. The prone lying back extension is a good way to build a base level of strength to prepare your body for more demanding exercises.


  • Lie on your stomach with your arms to the sides and bent to 90 degrees.
  • Keep your head and neck in alignment with your spine at all time.
  • Starting with the head and upper back, lift your spine one segment at a time until your chest comes off the ground.
  • Return slowly to the start position.


  • Cocking the head back
  • Dropping the head