Exercises

Prone back extension

Lift your upper chest slightly from the floor while your pelvis and legs stay down. This trains active spinal extension without added weight.

Small prone back extension with arms alongside the body and the pelvis and legs resting on the mat.

No equipment · Mat

Source: Physitrack · Prone Trunk Extensions

Step by step

  1. Lie on your stomach with your arms by your sides and palms facing up.
  2. Keep your pelvis and legs on the mat and lengthen your neck, looking down.
  3. Gently lift your head and upper chest a little using your back muscles, without pushing with your hands.
  4. Pause briefly, then lower slowly back to the mat.

Common mistakes

  • Throwing your head backward or forcing a large arch.
  • Using momentum or lifting your legs along with your chest.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.