Lying Floor Hyperextension

Muscles worked

Setup

1. Lie face down on a flat surface or mat with your legs straight and feet hip-width apart.
2. Extend your arms straight overhead with palms facing each other, or place fingertips behind your ears to reduce leverage.
3. Tuck your chin slightly to maintain a neutral neck and gaze toward the floor.
4. Engage your core and press your pubic bone firmly into the mat to stabilize the pelvis.

How to do it

1. Exhale as you simultaneously lift your chest, arms, and legs a few inches off the floor by contracting your lower back and glutes.
2. Hold the peak contraction for one second, focusing on squeezing your shoulder blades together and engaging your hamstrings.
3. Inhale as you slowly lower your limbs back to the starting position with a controlled 2-second tempo.
4. Avoid touching the floor completely between reps to maintain constant tension on the target muscles.

Form checklist

• Keep your gaze directed at the floor to avoid hyperextending the cervical spine.
• Squeeze your glutes throughout the movement to protect the lower back.
• Ensure the movement is driven by the back muscles rather than momentum or swinging.
• Keep your knees straight and toes pointed to maximize posterior chain engagement.

Pro tips

• Focus on 'lengthening' your body—reaching your fingers forward and toes backward—rather than just trying to lift as high as possible.
• Pause at the top and imagine pulling your belly button away from the floor to ensure deep core activation during the extension.

Make it harder

• Perform an isometric hold at the top of each rep for 3-5 seconds.
• Hold a light weight plate or small dumbbells in your hands to increase the resistance on the spinal erectors.

Frequently asked

What muscles does the lying floor hyperextension work?

The lying floor hyperextension primarily targets the erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lying floor hyperextension?

The lying floor hyperextension requires no equipment — just your body weight.

Is the lying floor hyperextension good for beginners?

Yes. The lying floor hyperextension is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius