Prone Back Extension
The prone back extension strengthens the erector spinae and posterior chain using only your body weight. Lie face down, place your hands behind your head, and lift your chest off the ground by contracting your lower back muscles.
How to Perform
Lie face down with legs straight and hands behind your head or at your sides.
Squeeze your glutes and lift your chest off the floor using your back muscles.
Hold the top position for a one-count squeeze before lowering.
Keep your neck neutral — look at the floor, not forward.
Common Mistakes to Avoid
Jerking the torso up with momentum instead of a controlled contraction.
Hyperextending the neck by looking up at the ceiling.
Lifting too high and compressing the lumbar spine.
Muscle Activation
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