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Back · Strengthening

Lumbar extension on the ground with trunk locking

Lumbar extension on the ground with trunk locking, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Lumbar extension on the ground with trunk locking exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds in the high position

Description: Lie face down, with the pelvis in contact with the ground and the trunk relaxed. Gently contract your abdominal muscles to lock the trunk, then slowly lift the upper body by extending the lumbar spine without forcing or causing pain. Maintain the high position with shoulders down for 2 seconds before lowering slowly.

Tips: Keep your gaze towards the ground to avoid excessive arching of the neck. Control the movement to prevent jerks and breathe regularly.

Progression: When the exercise becomes easy, gradually increase the hold duration in the high position from 2 to 5 seconds.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat, none
Starting position
Lying face down with pelvis in contact with the ground
Clinical goal
Strengthening of lumbar muscles and trunk stabilization
Also known as
lumbar back extension, prone lumbar lift, lying lumbar extension

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.