Quick Answer
Prone Back Extension is a beginner strength exercise that targets your lower back. It uses only your bodyweight. Lie face down on the floor with legs straight and hands behind your head or by your sides.
Video Tutorial
How to Perform the Prone Back Extension
- 1
Lie face down on the floor with legs straight and hands behind your head or by your sides.
- 2
Engage your lower back and glutes.
- 3
Slowly lift your chest and shoulders off the ground.
- 4
Keep your neck neutral and hold briefly at the top.
- 5
Slowly lower back down to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Prone Back Extension isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Back Extension
Hamstrings, Lower Back • Hyperextension Bench
Horizontal Back Extension
Lower Back, Hamstrings, Glutes • Hyperextension Bench
Stability Ball Hyperextension
Lower Back, Glutes • Exercise Ball
Flat Bench Hyperextension
Lower Back, Glutes • Bench
Prone Arch Hold
Lower Back, Glutes • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Frequently Asked Questions
What muscles does the Prone Back Extension work?
The Prone Back Extension primarily works your lower back. Secondary muscles include the glutes, hamstrings and upper back.
What equipment do I need for the Prone Back Extension?
The Prone Back Extension needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Prone Back Extension suitable for beginners?
Yes. The Prone Back Extension is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Prone Back Extension should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Prone Back Extension every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.