Back · Bodyweight
Lying Floor Hyperextension
How to do the lying floor hyperextension, 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 with your legs straight and arms extended in front of you. Squeeze your glutes and lower back to lift your chest, arms, and thighs off the floor at the same time, then lower with control.
- 1Feel your lower back and glutes contract to lift your limbs
- 2Keep the lift coming from your hips and spine, not your neck
- 3Pause briefly at the top before lowering
Common mistakes
- Avoid jerking up or using momentum
- Don't crane your neck back; keep it neutral
- Don't let your legs bend as you lift
Muscles worked
The lying floor hyperextension mainly works the lower back and glutes, with the hamstrings, mid traps, and lower traps assisting.
- Lower BackPrimary
- GlutesPrimary
- HamstringsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- LatsMinor
- Upper TrapsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the lying floor hyperextension 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.