Body weight
Floor back extension
Floor back extension mainly works your lower back and glutes. It also helps your hamstrings.
Step by step
- Lie face down, hands by your head or crossed.
- Lift your chest slightly off the floor.
- Pause, squeeze your glutes, then lower slowly.
What you should feel
A mild effort in your lower back and glutes. You should not feel pinching in your lower back.
Common mistake
Lifting too high and arching hard; raise just a little and keep your neck neutral.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Rack pullLower back, Glutes, Upper back
Back extensionLower back, Glutes
Superman holdLower back, GlutesQuestions
What muscles does the floor back extension work?
Floor back extension mainly works your lower back and glutes. It also helps your hamstrings.
Can I do the floor back extension at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the floor back extension?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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