Reverse Back Extension on Floor
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The reverse back extension on floor is a bodyweight strength exercise performed lying face down on the ground, where you lift your legs upward and backward against gravity to target the glutes, lower back (erector spinae), and hamstrings. No equipment is needed — the floor serves as the only surface. It is a useful drill for building posterior chain strength and hip extension control without loading the spine.
Reverse Back Extension on Floor: So führst du sie aus
- 1Lie face down flat on the floor with your legs fully extended, toes pointing away from you, and your arms extended overhead or tucked under your forehead for support.
- 2Press your hips into the floor and brace your core lightly so your lower back remains stable throughout the movement.
- 3Squeeze your glutes and, keeping your legs straight (or with a slight bend at the knees), lift both legs off the floor simultaneously by driving through your hips.
- 4Raise your legs as high as your range of motion comfortably allows — typically until your thighs clear the floor by several inches — without arching excessively through your lower back.
- 5Hold the top position for one to two seconds, focusing on the contraction in your glutes and lower back.
- 6Lower your legs slowly and under control back to the starting position, letting them hover just above the floor before beginning the next rep.
- 7Complete all reps, then rest before your next set.
Technik-Tipps
- Initiate the movement by squeezing your glutes first, rather than jerking your legs upward with momentum.
- Keep both hip bones in contact with the floor as much as possible to isolate the posterior chain and prevent rocking from side to side.
- Exhale at the top of each rep and inhale as you lower your legs to maintain a steady breathing rhythm.
- If you feel discomfort in your lower back rather than your glutes, reduce the range of motion and focus on a slower, more controlled tempo.
Häufige Fehler
- Using momentum to swing the legs up instead of contracting the glutes, which reduces muscle activation and shifts stress to the lower back.
- Holding your breath and tensing your neck, which increases spinal pressure — keep your neck relaxed and breathe steadily.
- Letting the hips rock alternately from side to side, which turns a bilateral exercise into an uneven movement and can strain the lumbar spine.
- Hyperextending the lower back at the top of the rep, which compresses the lumbar vertebrae — stop when you feel peak glute contraction, not maximum height.
- Dropping the legs quickly on the way down, which eliminates the eccentric portion and reduces the training stimulus.
Häufig gestellte Fragen
What muscles does the reverse back extension on floor work?
The primary muscles engaged are the glutes (gluteus maximus) and lower back (erector spinae), with the hamstrings and hip extensors contributing as synergists.
How is the floor version different from the bench version?
On a bench your torso is elevated and your legs hang freely, allowing a greater range of motion. On the floor your torso is fixed against a flat surface, which limits how far the legs travel but makes the exercise accessible without equipment.
Can beginners do this exercise?
Yes. It requires no equipment and is low impact, making it suitable for beginners. Start with a slow tempo and a modest range of motion, focusing on feeling the glutes contract before adding more reps.
How many reps and sets should I do?
Two to four sets of ten to fifteen reps works well for most goals. Because this is a bodyweight movement, higher rep ranges with a focus on control and contraction tend to be more effective than chasing low-rep maxes.
Is this exercise safe if I have lower back pain?
It can be appropriate for some people with lower back issues, but reduce the range of motion and avoid the exercise if it causes pain. Consult a healthcare professional before adding spinal extension movements if you have a known lumbar condition.
