Back · Bodyweight
Lying Floor Hyperextension with Towel
How to do the lying floor hyperextension with towel, 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 holding a towel taut between both hands with arms extended overhead. Lift your chest, arms, and thighs off the floor together while keeping tension on the towel, then lower with control.
- 1Feel your lower back and glutes drive the lift
- 2Keep the towel pulled tight to engage your upper back
- 3Pause at the top and squeeze before lowering
Common mistakes
- Avoid jerking up with momentum
- Don't crane your neck back; keep it neutral
- Don't let your thighs stay on the floor; lift them too
Muscles worked
The lying floor hyperextension with towel mainly works the lower back and glutes, with the mid traps, lower traps, hamstrings, and lats assisting.
- Lower BackPrimary
- GlutesPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- HamstringsSupport
- LatsSupport
- ForearmsMinor
- Upper TrapsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the lying floor hyperextension with towel 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.