Strengthen Your Low Back with One Simple Move
Your spine doesn’t need more strain - it needs support. The prone leg extension is a gentle yet powerful way to activate your posterior chain and strengthen your multifidi (those tiny spinal stabilizers we so often overlook).
How to do it:
Lie face-down with your core lightly engaged.
Slowly lift one leg a few inches off the ground—no arching, no rushing.
Pause. Breathe. Feel your glutes and hamstrings fire.
Lower with control. Switch sides.
10–12 reps per side | 2–3 sets | All about intentional movement.
Why It Works
Multifidi Activation: The slow lift encourages activation of the small stabilizing muscles along your spine.
Posterior Chain Strength: Targets glutes, hamstrings, and lumbar support.
Low Back Friendly: Done correctly, this won’t strain the low back—instead, it teaches your body how to support it properly.
This isn’t flashy, it’s foundational. And sometimes, that’s exactly what your body needs.