Exercise Knowledge Center
Anti-extension Exercise Guide
Browse foundational exercises organized around anti-extension. Compare equipment, difficulty and training purpose before choosing movements for a program.
How to use this hub
Choose exercises that match your goal, current skill, available equipment and ability to recover. A smaller number of well-practiced movements usually outperforms constant exercise rotation.
Anti-extension · Beginner
→Front Plank
Build trunk stiffness against spinal extension.
Anti-extension · Intermediate
→Hollow-Body Hold
Train whole-body tension in a hollow position.
Anti-extension · Advanced
→Ab-Wheel Rollout
Challenge trunk control through a long lever.
Anti-extension · Beginner
→Dead Bug
Build trunk control.
Selection principles
Do not choose an exercise simply because it appears in a popular routine. Consider whether it offers a clear progression path, whether the setup is practical, and whether you can perform it through a controlled range without avoidable discomfort.