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Lower Back · Intermediate

Lying Back Extension with Press

Posterior-core drill that develops controlled trunk extension using bodyweight, with emphasis on the glutes.

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Lying Back Extension with Press demonstration

Exercise overview

Training details

Lower BackUpper BackGlutesCoreShoulders

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down on the ground with your arms extended in front of you.
  2. 02Lift your upper body off the ground by engaging your back muscles.
  3. 03At the top of the movement, bring your arms down to your sides in a pressing motion.
  4. 04Lower back down and repeat for the prescribed repetitions.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationProne Back Extension with Scapular Adduction

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Alternatives

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