Back Extension Hands On Head Lying

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Exercise Profile

Back Extension Hands On Head Lying Overview

The back extension hands on head lying workout is a bodyweight exercise that primarily targets the lower back.

In this workout, the individual lies face down with their hands behind their head, then lifts their upper body off the ground using their lower back muscles.

While other muscles may be engaged to a lesser extent, the focus of this exercise is on strengthening and toning the lower back.

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Back Extension Hands On Head Lying Instructions

Lie face down on a mat or flat surface, with your legs extended and your arms by your sides.
Place your hands behind your head, with your elbows pointing outwards.
Engage your core muscles by pulling your belly button towards your spine.
Lift your upper body off the ground, using only your back muscles, while keeping your neck in a neutral position.
Hold the lifted position for a brief moment, focusing on squeezing your back muscles.
Lower your upper body back down to the starting position, maintaining control and avoiding any sudden movements.

Back Extension Hands On Head Lying Tips

Position yourself lying face down on a mat with your hands placed lightly behind your head.
Engage your core muscles by drawing your navel towards your spine.
Slowly lift your upper body off the mat, focusing on using your lower back muscles.
Avoid straining your neck by keeping your gaze towards the floor and not pulling on your head with your hands.
Exhale as you lift your upper body and inhale as you lower it back down to the starting position.
Start with a few repetitions and gradually increase the number as your lower back strength improves.