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Lying Back Extension

Lower back strengthening

Coach's Tips

This workout is done while lying flat on the floor. It's the best workout to strengthen your back muscles. You can do it anywhere and it's a great workout for your back!

How to

Starting Position

1. Lie face up on a flat bench or floor. Place your hands at your sides, palms down. 2. Keep your legs straight and together, and your feet flat on the floor. 3. Lift your chin slightly and look straight up at the ceiling.

Proper Form

1. Keeping your legs straight, lift your feet off the floor and raise your hips up as far as possible. 2. Hold the position for a few seconds, then slowly lower your hips back to the starting position. 3. Repeat for the desired number of repetitions.

Breathing Technique

1. Inhale as you lower your hips back to the starting position. 2. Exhale as you lift your hips up.


1. Keep your back flat and your core engaged throughout the exercise. 2. Do not arch your lower back or lift your head off the bench. 3. Avoid locking your knees. Keep a slight bend in your knees throughout the exercise.

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