How to Do Lying Back Extension

Lying Back Extension is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Lying Back Extension

  1. 01Lie face down on a mat with legs straight and hands either behind the head or reaching forward.
  2. 02Squeeze the glutes and press the tops of the feet into the floor to stabilize the lower body.
  3. 03Inhale and lift the chest and shoulders off the floor by contracting the muscles along the spine.
  4. 04Hold the peak contraction for one second, ensuring the chin remains tucked toward the throat.
  5. 05Exhale and lower the torso back to the floor with a steady cadence.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lying Back Extension

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid excessive neck extension by keeping the gaze fixed on the floor throughout the entire lifting phase.

Same coaching engine used inside the A90 app

05 / FAQ

Lying Back Extension questions

What muscles does Lying Back Extension work?

Lying Back Extension is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Lying Back Extension correctly?

Lie face down on a mat with legs straight and hands either behind the head or reaching forward. Squeeze the glutes and press the tops of the feet into the floor to stabilize the lower body. Inhale and lift the chest and shoulders off the floor by contracting the muscles along the spine. Hold the peak contraction for one second, ensuring the chin remains tucked toward the throat. Exhale and lower the torso back to the floor with a steady cadence.

What is the A90 coach tip for Lying Back Extension?

Avoid excessive neck extension by keeping the gaze fixed on the floor throughout the entire lifting phase.

Is Lying Back Extension suitable for beginners?

Lying Back Extension is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Lying Back Extension?

No. Lying Back Extension is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes lying back extension into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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