Back · Bodyweight
Lying Back Extension
How to do the lying back extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on the floor with your legs extended and arms reaching forward or by your sides. Lift your chest and legs off the floor by extending through your lower back, then lower back down under control.
- 1Feel your lower back and glutes contract as you lift
- 2Keep a long neutral spine and engage your core
- 3Use a smooth, deliberate tempo on the way up and down
Common mistakes
- Don't snap or hyperextend your spine at the top
- Avoid jerking your head back to gain height
- Don't rely on momentum; control each rep
Muscles worked
The lying back extension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the lying back extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.