Exercise guide · beginner
Prone Back Extension
The prone back extension is a foundational bodyweight exercise targeting the lower back erectors through a spinal extension movement. Performed lying face down, it is commonly used in rehabilitation and warm-up routines to strengthen the posterior chain.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- glutes, hamstrings
01 · Set up
Position the bodyweight close to your body for Prone Back Extension.
Soften the knees, brace the torso, and prepare to move the hips backward.
02 · Perform
Push the hips backward while keeping the resistance close to the body.
Stop when the hamstrings are loaded without losing trunk position.
Drive the hips forward to stand tall, then reset under control.
Coaching tips
- Send the hips back.
- Keep the load close.
- Finish tall without leaning back.
Common mistakes
- Turning the hinge into a squat.
- Letting the resistance drift away.
- Forcing depth after the back rounds.
What it should feel like
Expect the back to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives