Back Raise Hands On Ground

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The back raise hands on ground workout is a bodyweight exercise that primarily targets the lower back.

By lying face down and placing the hands on the ground, the bodyweight is used to lift the upper body.

This exercise effectively strengthens the lower back muscles without putting excessive strain on secondary muscles.

Start by lying face down on the ground with your arms extended overhead.
Engage your core and glutes as you lift your chest and hands off the ground.
Keep your neck in a neutral position, looking down towards the ground.
Hold the raised position for a brief moment, squeezing your shoulder blades together.
Slowly lower your chest and hands back down to the starting position.
Repeat the movement for the desired number of repetitions.

Start by lying face down on the ground with your hands placed directly under your shoulders.
Engage your core and squeeze your glutes as you slowly lift your chest and hands off the ground.
Keep your neck in a neutral position and avoid straining it by looking up or down.
Focus on using your lower back muscles to lift your upper body, rather than relying on your arms.
Hold the raised position for a few seconds, then slowly lower back down to the starting position.
Repeat the exercise for the desired number of repetitions, ensuring proper form and controlled movements throughout.