Lumbar lordosis and hyperextension are common postural issues that crank up stress on your lower back, hips, and pelvis. If you’re dealing with chronic low back tightness, an excessive arch, or that stubborn “booty pop” posture, you’re in the right place.
The good news? You can fix it—without endless stretching or crunches. The key is strengthening the right muscles and learning to move in better alignment.
In this blog, we’ll break down what causes lumbar lordosis, how hyperextension worsens it, and give you 5 exercises that actually work.
What Is Lumbar Lordosis?
Lumbar lordosis refers to the natural inward curve of your lower spine. It’s normal to have a slight curve, but when that curve becomes excessive—thanks to weak glutes, tight hip flexors, or poor movement patterns—you end up stuck in hyperextension.
This posture shifts the load off your muscles and dumps it onto your joints, ligaments, and discs. Cue the low back pain.
🔗 Learn more about lordosis causes and symptoms in our full guide to lumbar lordosis and hyperextension.
Hyperextension: What’s Really Happening?
Hyperextension exaggerates the natural curve of your low back. Instead of stacking your spine, pelvis, and ribcage in alignment, you arch your low back excessively—often because your core isn’t doing its job.
Common causes:
✅ Weak glutes and core muscles
✅ Tight hip flexors from too much sitting
✅ Overextending during exercise or daily movement
✅ Poor body awareness
Over time, this pattern creates the perfect storm for back pain, hip tightness, and even hamstring strains.
Can You Fix Lumbar Lordosis?
Yes—and it doesn’t require back braces or surgery. You fix it by retraining your body to move in alignment and strengthening the muscles designed to support your spine.
Our MoveU Membership is built to help you do exactly that—with full programs that teach you proper form, alignment, and movement patterns to prevent hyperextension for good.
5 Best Exercises to Fix Lumbar Lordosis and Hyperextension
1. Posterior Pelvic Tilt Holds
Purpose: Strengthens deep core and glutes, teaching your pelvis to move into neutral.
How to:
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Lie on your back, knees bent.
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Exhale as you flatten your low back into the floor by tucking your tailbone.
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You will feel your abs engage and maybe even your glutes.
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Hold 10-15 seconds. Remember to breathe.
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Perform 3 sets of 8-10 reps.
✅ Pro tip: Control the movement—no breath-holding or jerky momentum.
2. Standing Banded March
Purpose: Builds hip flexor strength and reinforces a neutral spine.
How to:
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Loop a light resistance band around your feet. Stand tall and make the supping leg strong.
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Bring one knee up to hip height, keeping the knee straight in front of you and your core tight.
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Pause, then lower with control. Alternate sides.
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Perform 2-3 sets of 10-12 reps per side.
✅ Focus: No leaning to the side or arching or tucking your low back.
3. Dead Bug (Core Stability Drill)
Purpose: Strengthens the deep core while protecting your low back.
How to:
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Lie on your back with your feet off the floor and knees at 90°, arms reaching for the ceiling.
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Press your low back into the floor and braced your core.
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Lower opposite arm (overhead) and leg.
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Perform 3 sets of 8-10 per side.
✅ Your low back stays glued to the floor the entire time.
4. Couch Stretch (Hip Flexor Lengthening)
Purpose: Loosens tight hip flexors contributing to anterior pelvic tilt.
How to:
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Kneel in front of a couch with one foot behind, one in front.
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Trap your rear foot between your butt and the couch behind you. The front foot stays flat on the floor.
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Tuck your pelvis, squeeze your glutes, and stay tall. You can shift your center of gravity back toward the couch as much as desired to get a massive stretch down the quad and hip flexors.
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Hold 30-45 seconds per side. Remember to breathe. Repeat 2-3 sets.
✅ No arching the back—glutes should be on the whole time.
5. Kneeling Hip Hinge Drill
Purpose: Teaches your body to move through your hips without overextending the spine.
How to:
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Kneel in front of a wall with your fingertips just barely touching and your shoulders pressed down away from your ears.
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Brace your core and inhale as you shift your hips back slowly, maintaining a neutral spine and pelvis. The fingertips should never come off the wall.
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Exhale as you return to upright.
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Perform 2-3 sets of 8-10 reps.
✅ You should feel glutes and hamstrings—not low back compression.
Unsure if you're doing these properly? Join the MoveU member community to get feedback on your form from fellow MUvers who are ahead of you and the MoveU coaches!
Why Bracing Isn’t the Answer
You’ve probably seen all those posture-correcting braces and belts being marketed online. Spoiler alert: They don’t fix the problem—they just hold you up like a crutch.
Your real posture brace is already built-in. It’s called your muscles. Relying on external gadgets weakens your system over time.
Unless you have a neurological condition or medical reason to use a brace, skip the gear. Invest your effort into strengthening your glutes, core, and stabilizers. That’s what creates lasting change and that is why MoveU exists!
Your Next Step: Strengthen in Alignment
Improving lumbar lordosis and ditching hyperextension isn’t about tucking your pelvis hard or avoiding movement—it’s about strengthening your body in alignment.
Ready to actually fix your hyperextension?
These exercises are just the beginning. Real change comes from following a full system built specifically for hyperlordosis.
Dr. Mike designed the new Lordosis & Hyperextension Program to guide you step-by-step:
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Rebuild your foundation from the ground up
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Realign your spine and pelvis the right way
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Strengthen the muscles that protect your back for good
Learn more about the Lordosis Program →
Your posture is where you live. Make it strong.
👉 Related Blog: 5 Best Exercises for Shoulder Impingement
👉 Watch Next: MoveU YouTube - What is Anterior Pelvic Tilt? (And How to Fix It)
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