A floor exercise that strengthens the lower back, glutes, and upper back.
- +Requires no added weight
- +Builds lower-back endurance
- –Limited strength-building load
- –May irritate sensitive lower backs
This exercise targets:
–
Lower Back
–
Glutes
Hamstrings
Hamstrings
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie face down, legs straight, arms extended overhead, forehead near the floor
- Brace your core, squeeze your glutes, and keep your neck neutral (look down)
- Lift chest, arms, and legs a few inches off the floor—like flying
- Keep hips and pelvis on the floor; avoid overarching your lower back
- Reach long through fingers and toes; squeeze shoulder blades together
- Exhale as you lift; inhale as you lower with control
- Hold at the top 1–3 seconds, then slowly lower; do 8–12 reps
- Make it easier: arms by sides or lift only upper or lower body
