Back Raise With Legs, Hands On Ground

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Exercise Profile

Back Raise With Legs, Hands On Ground Overview

The back raise with legs, hands on ground workout is a bodyweight exercise that primarily targets the lower back and glutes.

By placing the hands on the ground and lifting the legs, the bodyweight is used to engage and strengthen the targeted muscles.

While the exercise may also activate auxiliary muscles such as the hamstrings and core, its main focus is on the lower back and glutes.

Overall, the back raise with legs, hands on ground workout effectively utilizes bodyweight to specifically target and engage the lower back and glutes.

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Back Raise With Legs, Hands On Ground Instructions

Start by lying face down on the ground, legs extended and hands placed on the ground beside your shoulders.
Engage your core muscles by drawing your belly button towards your spine.
Press your hands into the ground and lift your upper body off the ground, keeping your neck in a neutral position.
At the same time, lift your legs off the ground by squeezing your glutes and engaging your lower back muscles.
Hold the raised position for a brief moment, focusing on keeping your body in a straight line from head to toe.
Lower your legs and upper body back down to the ground in a controlled manner.
Repeat the exercise for the desired number of repetitions.

Back Raise With Legs, Hands On Ground Tips

Position yourself on a mat with your face down, legs extended and hands placed firmly on the ground, slightly wider than shoulder-width apart.
Engage your core muscles by drawing your navel towards your spine, and maintain this activation throughout the exercise to stabilize your body.
As you inhale, squeeze your glutes and lift your legs off the ground, keeping them straight and together. Simultaneously, lift your upper body off the ground, using your lower back muscles to initiate the movement.
Hold the raised position for a moment, focusing on contracting your lower back and glutes to maximize engagement and strength development in these areas.
Exhale as you slowly lower your legs and upper body back to the starting position, maintaining control and resisting the urge to drop or collapse. Repeat the exercise for the desired number of repetitions, always prioritizing proper form over quantity.