Hands-On-Side Head & Back Extension
The Hands-On-Side Head & Back Extension mainly works the lower back, with help from the glutes & hips and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hands-On-Side Head & Back Extension Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Mid Traps (trapezius, middle fibers)
How to do the Hands-On-Side Head & Back Extension
Setup
Lie face down on a comfortable surface like a yoga mat, ensuring your legs are fully extended behind you.
Place your palms gently behind or at the sides of your head, keeping your elbows pointed outward.
Movement
Engage your lower back muscles and glutes to lift your upper chest and shoulders off the ground.
Keep your gaze directed toward a point on the floor in front of you to maintain a neutral neck position; avoid arching your neck excessively.
Hold the peak of the lift for a brief second to maximize muscle activation.
Slowly lower your upper torso back down to the starting position under control.
Tips for Success
Keep your feet and hips firmly pressed into the floor throughout the entire movement.
Focus on a slow, controlled lift rather than using momentum to snap your upper body upward.
Hands-On-Side Head & Back Extension FAQs
What muscles does the Hands-On-Side Head & Back Extension work?
The Hands-On-Side Head & Back Extension mainly works the lower back, with help from the glutes & hips and traps. The main muscles are the erector spinae.
What equipment do you need for the Hands-On-Side Head & Back Extension?
None. The Hands-On-Side Head & Back Extension is a bodyweight exercise, so you can do it anywhere.
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