📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Standing Lumbar Extension

Draftmobility80%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Standing with hands on the low back, fingers pointing down, spine neutral
End
Leaned backward as far as comfortable into lumbar extension, hands supporting as a hinge, held 3 seconds at end-range then returned to neutral
Range of Motion
Lumbar extension to pain-free end range, 3-second hold, back to neutral

How to Perform

Stand with hands on the low back, fingers pointing down. Lean backward as far as comfortable by extending the lumbar spine. Hold 3 seconds at end-range, return to neutral. McKenzie-style press-up performed standing.

Watch on YouTube↗

Opens a YouTube search for “Standing Lumbar Extension”

Starting position: standing

Coaching Cues

  1. 1

    Hands support the low back as you lean — they're a hinge, not a push

    (tactile)
  2. 2

    Stop at the first sign of pain; chase comfort, not range

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

5–10 reps × 1–3 sets/day; more frequent if symptoms are flexion-aggravated.

Muscles Involved (8)

Primary Movers

Erector Spinae Group— Prime lumbar extensor driving the backward lean into end-range extension

Secondary Movers

Quadratus Lumborum— Assists lumbar extension and stabilizes the lumbar spine during the lean

Stabilizers

Gluteus Maximus— Stabilizes the pelvis and hips in standing as the trunk moves into extension

Lengthened / Stretched

Iliopsoas— Hip flexor placed on stretch as the pelvis tilts anteriorly and the femur extends under the pelvis
Rectus Abdominis— Anterior trunk flexor stretched as the lumbar spine extends
External Oblique— Anterolateral trunk flexor lengthened during the backward lean
Internal Oblique— Anterolateral trunk flexor lengthened during the backward lean

Synergists & Assistors

MultifidusSynergist— Segmental extensor assisting and stabilizing intervertebral extension; supports but does not drive the movement (erector spinae is the prime mover), so downgraded from primary

Easier Variations ↓

1

Hands on Counter

Hands on a counter behind you for added support during the extension.

Harder Variations ↑

1

Prone Press-Up

Floor variant allows greater isolated lumbar extension.

Target Movements (2)

Lumbar ExtensionLumbar Intervertebral Joints
Anterior Pelvic TiltLumbopelvic

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture Maintenance

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Low Back Painrehab⚠

Research Notes

Standing variant of the prone press-up — useful for drivers, flight crew, and anyone who can't easily get to the floor for the prone version.