Floor Back Extension

  1. Lie face down on the floor with your legs extended and your arms by your sides.
  2. Place your hands on the back of your head, or keep them out in a "cactus pose".
  3. Engage your core muscles by drawing your navel towards your spine.
  4. Slowly lift your upper body off the floor, using your lower back muscles.
  5. Keep your neck in a neutral position and avoid straining or arching it.
  6. Hold the lifted position long enough to squeeze your lower back muscles.
  7. Lower your upper body back down to the starting position in a controlled manner.
  8. Repeat the exercise for the desired number of repetitions.

Primary Muscles

  • Lower Back

Results

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Date Reps Resis. RPE

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