Lying Back Extension with Press

Lying Back Extension with Press

The Lying Back Extension with Press is an effective compound exercise that targets multiple muscle groups in the upper body and core. This exercise primarily focuses on strengthening the muscles in your lower back, glutes, and hamstrings, while also engaging your shoulders, chest, and triceps. To perform the Lying Back Extension with Press, you begin by lying down on your stomach on a mat or bench, with your legs extended straight and your arms positioned by your sides. From this starting position, you will simultaneously lift your chest, arms, and legs off the ground, engaging your lower back muscles. As you reach the top of the movement, you will press your arms straight overhead, engaging your shoulders and triceps. The Lying Back Extension with Press is a challenging exercise that can help improve your overall strength, posture, and stability. Additionally, it engages the muscles in your posterior chain, which play a crucial role in maintaining proper body mechanics and preventing lower back pain. By incorporating this exercise into your workout routine, you can develop a stronger and more balanced physique. Remember to start with lighter weights or no weight at all if you are a beginner, gradually progressing to heavier resistance as your strength increases. And as always, ensure proper form and technique to avoid any risk of injury.


  • Lie face down on a flat surface with your legs extended and your feet a few inches apart.
  • Place your hands on the back of your head, with your elbows pointing out to the sides.
  • Keep your neck in a neutral position by looking towards the floor.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Contract your glute muscles to lift your legs and upper body off the floor simultaneously.
  • At the top of the movement, your body should form a straight line from your head to your feet.
  • Hold the position briefly, then slowly lower your legs and upper body back down to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to breathe consistently throughout the exercise and maintain proper form.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the targeted muscles effectively.
  • Focus on activating the hip extensors and lower back muscles during the extension phase.
  • Control the movement in both the extension and press phases to avoid momentum.
  • Engage your core throughout the exercise to provide stability and protect your lower back.
  • Increase the resistance gradually over time to continue challenging your muscles.
  • Breathe out during the press phase and inhale during the extension phase to support proper breathing techniques.
  • Perform the exercise at a controlled tempo, focusing on the mind-muscle connection.
  • Avoid using excessive weight or straining your neck. Let the targeted muscles do the work.
  • Prioritize proper warm-up and cool-down routines to prevent injury and aid in muscle recovery.
  • Consult with a fitness professional to ensure proper technique and to adapt the exercise to your fitness level.


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