Back · Bodyweight
Spine (Lumbar) - Extension
How to do the spine (lumbar) - 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
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your hands under your shoulders. Press gently through your hands to lift your chest off the floor, extending through the lower spine while keeping your hips down, then lower with control.
- 1Feel a gentle opening through the lower back as you extend
- 2Keep your hips and pelvis pressed into the floor
- 3Lift through the chest, not by cranking the neck
Common mistakes
- Do not jam into the end range; ease up the spine
- Avoid letting the shoulders shrug toward your ears
- Do not push so high that the hips leave the floor
Muscles worked
The spine (lumbar) - extension mainly works the lower back.
- Lower BackPrimary
- Upper AbsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the spine (lumbar) - 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.