Prone Back Extension Exercise


The Prone Back Extension Exercise is a great way to develop stabilising strength in your back.

The Prone Back Extension Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


Figure 1.  Prone Back Extension Exercise Video.



  • Start by lying face-down, with your legs together and your arms at your sides, palms facing upwards.
  • Squeeze the muscles between your shoulder blades and buttocks to lift your upper body, arms and legs slightly off the ground.
  • Hold for 2 deep breaths, in and out.
  • Relax and return to the starting position.
  • Continue for the desired number of repetitions.


Keep your head in line with your spine by looking at a point on the floor under your eyes throughout.

Focus on your breathing, feeling your ribcage expand as you inhale deeply.

You should feel it working your back and glutes.



You can increase the challenge to your trapezius muscles with the Prone Ts with Back Extension Exercise.


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