Step by step instructions, muscle activation and variants for the Body Extension (Backward Reach).
A prone bodyweight exercise where you simultaneously lift your chest, arms, and legs off the floor while reaching your arms backward toward your feet. The movement activates the glutes, lower back, and posterior chain through full spinal and hip extension.
Common mistakes content is coming soon.
The Body Extension (Backward Reach) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.