Long Lever Lying Back Extension
The Long Lever Lying Back Extension targets the lower back and improves spinal stability.
To perform the exercise, lie face down on a mat with your arms extended above your head.
- Engage your core and lift your chest and legs off the ground simultaneously.
- Hold the position for a moment, squeezing your lower back muscles.
- Lower back down to the starting position with control.
How to perform the Long Lever Lying Back Extension
- Set up. Set up in a stable, balanced starting position appropriate for the Long Lever Lying Back Extension using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Assault Bike Run
The Assault Bike Run combines cycling and running for a full-body workout.Begin by adjusting the seat height for comf…
Assisted Chest Dip (Kneeling)
1. Start in a kneeling position facing a dip machine or a set of parallel bars. 2. Grab onto the handles of the dip m…
Assisted Close-grip Underhand Chin-up
Perform an assisted close-grip underhand chin-up to strengthen your upper body, focusing on the biceps and back muscl…
Assisted Parallel Close Grip Pull-Up
Place a stool or box beneath the pull-up bar. Grasp the bar with your hands close together, palms facing you. Step on…
Assisted Pull-Up
Start by grabbing the pull-up bar with an overhand grip. Place a resistance band around your knees or feet for assist…
Assisted Single Leg Press
The Assisted Single Leg Press targets the lower body, focusing on the quadriceps, hamstrings, and glutes. This exerci…
Assisted Standing Chin-Up
1. Stand facing the chin-up bar. 2. Place your hands slightly wider than shoulder-width apart on the bar, palms facin…
Assisted Standing Pull-Up
Place a sturdy bar at a height that allows you to hang from it with your arms fully extended. Stand with your feet sh…