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Exercises / Back & spine

3D athlete for the prone trunk extension

Prone trunk extension

Strength
Back & spine
Mat or Roman chair

Concentric trunk extension against gravity for the erector spinae and multifidus.

Also called back extension, prone back raise, superman (modified).

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

2-3 sets of 8-12 repetitions; progress to a 45° back extension bench.

Start: Prone

Steps

Lie face down with the arms by the sides and forehead on a towel.
Lift the chest a few centimetres from the mat, keeping the neck in line with the trunk.
Hold briefly, then lower slowly.

Cues

Lengthen through the crown of the head
Small range is enough

Common mistakes

Cranking the neck back
Lifting the legs at the same time (regress)

Used for

Low back pain (extensor endurance)
Osteoporosis-related kyphosis (low-load version)

Take care (1)

Some people with low back pain are symptomatic in extension; choose a direction that eases symptoms.

Evidence (2)

The erector spinae and multifidus are the primary extensors of the lumbar spine.1
Exercise of various types is modestly effective for chronic low back pain; no single type is clearly superior.2

Easier

Bird dog (quadruped opposite arm and leg lift)

Harder

45° hip extension

References (2)

Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Saragiotto BT, Maher CG, Yamato TP, et al. Cochrane Database Syst Rev. 2016;(1):CD012004. Motor control exercise for chronic non-specific low-back pain