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Alternating Lumbar Extensions

Gentle posterior chain strengthening focusing on the lower back.

2
Sets
14
Reps
80s
Duration
35s
Rest
8/10
RPE

📖 Detailed description

Lie face down with arms extended forward. Lift your right arm and left leg simultaneously, pause briefly, and lower. Then alternate to the left arm and right leg. Keep your neck neutral.

💡 Execution tips

  • Think about lengthening your body rather than lifting it as high as possible.

⚠️ Common mistakes

  • Jerking movements, overextending the neck, rushing the repetitions.

🔀 Variants

  • Lunge Knee Haut Simple