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Reverse Back Extension on Floor

Reverse Back Extension on Floor

The Reverse Back Extension on Floor is an effective exercise that targets the muscles in your lower back and glutes. This exercise is commonly performed on the floor, making it a great option for those who prefer home workouts or don't have access to gym equipment. To perform this exercise, lie face down on the floor with your legs straight and arms extended overhead. Keep your gaze down to maintain a neutral spine position. Engage your core and squeeze your glutes as you simultaneously lift your upper back and legs off the ground. Remember to exhale as you lift and inhale as you lower down. The Reverse Back Extension on Floor helps strengthen your lower back muscles, which play a crucial role in maintaining proper posture, supporting your spine, and preventing injuries. Strong glutes are also essential for overall lower body stability and power in movements like running, jumping, and lifting. To increase the intensity of this exercise, you can incorporate resistance bands or ankle weights. However, it's important to start with lighter resistance and focus on maintaining proper form before progressing to more challenging variations. As with any exercise, it's crucial to listen to your body and avoid any movements or positions that cause pain or discomfort. If you have any pre-existing conditions or concerns, it's always recommended to consult with a fitness professional or healthcare provider before incorporating new exercises into your routine.


  • Lie face down on the floor with your legs extended and arms by your sides.
  • Engage your core and squeeze your glutes.
  • Slowly lift your upper body off the ground, using your lower back muscles to initiate the movement.
  • Continue lifting until your upper body forms a straight line with your legs.
  • Hold the contraction for a moment, then slowly lower back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to enhance stability and control.
  • Maintain proper alignment by keeping your head, neck, and spine in a neutral position.
  • Focus on using your lower back muscles to lift your torso off the floor and avoid using momentum.
  • Exhale as you lift your torso off the floor and inhale as you lower it back down.
  • Start with a comfortable range of motion and gradually increase the intensity as your strength improves.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Avoid overarching your back or relying on your arms for assistance; let your lower back do the work.
  • Incorporate this exercise into a well-rounded workout routine that targets all major muscle groups.
  • Listen to your body and stop if you experience any sharp pain or discomfort.
  • Consult with a fitness professional to ensure proper form and technique.

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