Spine (Lumbar) - Extension (Standing)
Easy
Also known as: Standing Lumbar Extension · Standing Back Extension
Expert Advice
Keep the backward bend small enough to avoid pinching in your lower back. This is a gentle mobility drill, not a test of your deepest arch.
How-to-do Steps
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Gently bend backward through your lower back, keeping both feet flat.
- Return slowly to upright without bending forward past your starting position.
- Continue gentle backward bends and returns for the programmed duration, breathing comfortably.
Common Mistakes
- Head tips far backFix: keep your neck comfortably aligned with your upper back.
- Knees bend into a squatFix: keep them softly straight as your trunk moves.
Coach Cues
Keep the bend gentleBoth feet flatReturn to upright
Short reminders to keep in mind during every set.
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Muscles Worked
Spine (Lumbar) - Extension (Standing) primarily targets the Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
Standing spinal movement requires gentle range control and basic postural stability.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Spine (Lumbar) - Extension (Standing) work?
Spine (Lumbar) - Extension (Standing) primarily targets the Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Spine (Lumbar) - Extension (Standing)?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Spine (Lumbar) - Extension (Standing) suitable for beginners?
Yes, Spine (Lumbar) - Extension (Standing) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Spine (Lumbar) - Extension (Standing)?
Head tips far back: keep your neck comfortably aligned with your upper back. Knees bend into a squat: keep them softly straight as your trunk moves.
