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Back · Strengthening

Lumbar extension with weight

Lumbar extension with weight, 3 sets, 10 repetitions, controlled movement

Illustration of the Lumbar extension with weight exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your stomach, either on a SwissBall or on an appropriate surface. Keeping the pelvis stable and the neck aligned, slowly lift your torso, arms, or legs while controlling the movement. Lower back down slowly to the starting position without sudden releases.

Tips: Focus on controlling the movement to avoid jerks. Keep your back straight and avoid excessive arching of the lumbar region.

Progression: Gradually increase the number of repetitions or add a light weight when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall, light weight (optional)
Starting position
Lying on the stomach on SwissBall or suitable surface
Clinical goal
Strengthen lumbar muscles to improve lower back stability
Also known as
lower back extension with weight, lumbar strengthening with load, weighted dorsal 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.