Back Extension with Opposite Reach

The back extension with opposite arm and leg reach builds strength throughout the entire upper and lower back and core. Performing the exercise with the opposite arm and leg will improve flexibility and mobility in both the upper and lower body.


  1. 989_A
    Lie facedown on the floor with your arms and legs extended outward so your body forms an 'X' shape. Arms should be wider than shoulder-width and legs wider than hip-width. Extend your spine by lifting all limbs upward toward the ceiling, just off the floor. This is your starting position.
  2. Back Extension with Opposite Reach
    Lift one arm and the opposite leg higher. Hold, return to starting position to repeat with opposite arm and leg.

Trainer’s Tips

  • Be sure to pause at the top. You build strength and muscle control by holding the hardest position.
  • Don't let your core disengage.