Strength

Prone Back Extension

by Kaira

Gives the back of the body a short, controlled contraction after hours spent folded over a desk.

How to do it

  1. Lie face down, arms along your sides or reaching forward, forehead low.
  2. Lift the chest and thighs a few centimetres off the floor at the same time — small is the point, this is not a big arch.
  3. Keep the neck long and the gaze down, hold a beat, then lower slowly.
Gymnastic BridgeGlutes, Shoulders · Advanced · 3 × 20 sProne Cobra HoldMiddle back, Lower back · Intermediate · 3 × 20 sCat-CowLower back, Abs · Beginner · 2 × 8Child's PoseLower back · Beginner · 2 × 45 sSeated Cat-CowLower back · Beginner · 2 × 8

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner
with Kaira

Stand tall

4 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Prone Back Extension — how to do it, muscles worked · Sport AI