Lying Back Extension
Strengthen your lower back and glutes with this bodyweight extension.
- 45 secDuration
- 1 × 12Reps
- No equipmentEquipment
Muscles Targeted
- Lower back
- Glutes
How to Perform
- Lie face down, hands behind head.
- Lift chest and legs off floor.
- Squeeze glutes and lower back.
- Hold briefly at top.
- Slowly return to start.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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