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Long Lever Lying Back Extension

Long Lever Lying Back Extension

The Long Lever Lying Back Extension is a highly effective exercise that targets the muscles in your lower back and glutes. This exercise is particularly beneficial for individuals looking to improve their posture, strengthen their back muscles, and alleviate lower back pain. During the Long Lever Lying Back Extension, you lie face down on a mat or bench with your legs extended straight and arms overhead, forming a long lever. By engaging your core and lower back muscles, you slowly lift your upper body and legs off the ground as high as you comfortably can. Focus on using your back muscles to initiate the movement and avoid using momentum or relying on your arms. This exercise provides a great stretch for the muscles of your lower back while simultaneously strengthening them. It may also help improve spinal stability and enhance overall core strength. As with any exercise, it's important to maintain proper form throughout, ensuring a controlled and smooth extension of your body. To customize the intensity of the exercise, you can use additional weight or resistance bands. However, it is crucial to start with light weights or resistance and gradually increase it to prevent strain or injury. Remember to breathe steadily throughout the movement and avoid any jerky or sudden motions. Incorporating the Long Lever Lying Back Extension into your workout routine can contribute to building a strong and resilient back, providing a solid foundation for overall fitness and well-being. As with any exercise, it's important to consult with a fitness professional to determine if this exercise suits your individual needs and fitness level. Stay consistent, stay focused, and enjoy the journey to a stronger back!


  • Lie face down on a mat or a stability ball, with your legs extended and toes touching the ground.
  • Extend your arms fully above your head, keeping them in line with your ears.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Squeeze your glutes and lift your legs, chest, and arms off the ground simultaneously, maintaining a straight line from head to toe.
  • Hold the position for a couple of seconds, focusing on contracting your lower back muscles.
  • Slowly lower your legs, chest, and arms back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire exercise.
  • Engage your core muscles to provide stability and support.
  • Start with lighter weights or resistance and gradually increase as you become more comfortable with the movement.
  • Incorporate a variety of back exercises into your routine to target different muscle groups.
  • Breathe in on the lowering phase and exhale on the lifting phase of the exercise.
  • Ensure that your neck and shoulders are relaxed throughout the movement.
  • Listen to your body and adjust the range of motion based on your comfort level.
  • Consult with a fitness professional to ensure you are performing the exercise correctly and safely.
  • Include adequate rest days in your workout schedule to allow for muscle recovery and growth.
  • Eat a balanced diet with sufficient protein to support muscle repair and development.

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