Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Lower Back
Lie face down with arms straight ahead and legs straight back.
Lift your chest, arms, and thighs off the floor together.
Hold for one to three seconds while looking at the floor.
Lower everything slowly rather than dropping.
Looking up so the neck cranes sharply.
Lifting as high as possible — height matters less than the hold.
Needs no equipment — a good warm-up before deadlifts.
If your lower back cramps, reduce how high you lift.
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