Step by step instructions, muscle activation and variants for the Lying Floor Hyperextension with Towel.
A lower back strengthening exercise performed face down on the floor, using a towel held by a partner or anchored underfoot to provide resistance as you lift your upper body. The added resistance increases the challenge to the erector spinae and glutes compared to the unloaded version.
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The Lying Floor Hyperextension with Towel 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.