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Back · Mobility

Lumbar extension lying on the stomach

Lumbar extension lying on the stomach, 3 sets, 8 repetitions, hold 2 seconds at the top

Illustration of the Lumbar extension lying on the stomach exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Hold: 2 seconds in the extended position

Description: Lie on your stomach with your pelvis in contact with the support. Slowly lift the upper body by extending the lumbar spine, avoiding force or pain, then hold the extension position for 2 seconds before gently lowering back down.

Tips: Keep the shoulders down and avoid sudden movements. Control the ascent and descent to protect your back.

Progression: When the exercise becomes easy, gradually increase the hold time in the extended position from 2 to 4 seconds.

At a glance

Goal
Mobility
Level
Beginner
Equipment
mat
Starting position
Lying on the stomach with pelvis in contact with the support
Clinical goal
Improve lumbar spine mobility
Also known as
lower back extension lying down, prone lumbar extension, supine trunk lift

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.