Floor Back Extension

lower back, glutesBodyweight

A simple bodyweight floor exercise to strengthen the back extensors and glutes. Requires no equipment, suits all fitness levels, and helps build core back strength and posture.

How to do it

1Lie face down on a mat with your legs straight back, elbows bent, and hands near your head.

2Keep your gaze on the floor so your neck stays aligned with your spine.

3Squeeze your glutes and smoothly lift your chest off the mat using your back muscles.

4Hold at the top for a second, avoiding excessive arching in your lower back.

5Smoothly lower your chest back down to the mat to the starting position.

Common mistakes

Cranking your head backward, overloading your cervical spine.

Jerking upward too high, placing unnecessary stress on your lower back.

Relaxing your glutes during the lift, losing pelvic stability.

Holding your breath throughout the movement, causing unnecessary blood pressure spikes.

Breathing

Exhale as you lift your chest, and inhale smoothly as you lower back to the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.