Andrew Huberman does 100 back extensions a week, and his nagging...
Longevity@longevitymediaa
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Oct 03, 2026
~4 min read
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Andrew Huberman does 100 back extensions a week, and his nagging injuries disappeared.
He says the small, boring exercises are what keep you strong into your 50s.
His 8 staples for staying strong every week:
1) 5 sets of 5 hanging knee raises for your core
He says the small, boring exercises are what keep you strong into your 50s.
His 8 staples for staying strong every week:
1) 5 sets of 5 hanging knee raises for your core
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Longevity@longevitymediaa
Andrew Huberman has two free tricks for when you wake up at 3 A.M.
He says most people's cortisol is too high at night, when sleep needs it low.
He shared 10 daily protocols to fix that, and the tricks come last:
1) Drink 16 to 32 ounces of water on waking
He says most people's cortisol is too high at night, when sleep needs it low.
He shared 10 daily protocols to fix that, and the tricks come last:
1) Drink 16 to 32 ounces of water on waking
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Huberman calls them pikes. Hang from a bar, ideally a thick one, so you train your grip at the same time.
Bring your knees up to 90° slowly, without swinging, and do 5. If that's your limit for now, he says to just do 5 sets of 5.
Bring your knees up to 90° slowly, without swinging, and do 5. If that's your limit for now, he says to just do 5 sets of 5.
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Next time, try 1 or 2 L-sits, where you straighten your legs out once your knees are up.
Over time, the goal is to bring your feet up to your hands on the bar. Use your lower abs, and don't swing.
Over time, the goal is to bring your feet up to your hands on the bar. Use your lower abs, and don't swing.
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2) 100 back extensions a week
Huberman doesn't care when he fits them in, and often adds them to the end of a workout. He's just committed to 100 reps a week.
He goes slow and controlled, and he's now strong enough to do them on one leg.
Huberman doesn't care when he fits them in, and often adds them to the end of a workout. He's just committed to 100 reps a week.
He goes slow and controlled, and he's now strong enough to do them on one leg.
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He credits strong abs and lower back muscles for his nagging injuries disappearing, even when he sits a lot.
He agrees with strength coach Jeff Cavaliere. Small things like face pulls and back extensions let you keep doing the big lifts for much longer.
He agrees with strength coach Jeff Cavaliere. Small things like face pulls and back extensions let you keep doing the big lifts for much longer.
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3) Once a week, a long, slow run or ruck
That's 45 to 60 minutes at a pace where you'd have to pause a few times to talk.
Huberman says this builds more tiny blood vessels and strengthens your heart and the energy systems in your cells.
That's 45 to 60 minutes at a pace where you'd have to pause a few times to talk.
Huberman says this builds more tiny blood vessels and strengthens your heart and the energy systems in your cells.
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On the zone 2 versus high-intensity debate, Huberman says the word to delete is "exclusively."
You need some of each. So once a week he goes long and slow, often with a friend. Once a week, he goes all out.
You need some of each. So once a week he goes long and slow, often with a friend. Once a week, he goes all out.
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4) Once a week, an all-out air bike session
He does 20 seconds on and 10 seconds off, for 6 to 8 rounds. By the seventh round, he says, "you're just like cursing everybody and yourself."
He aims for 85 to 90% of his max heart rate, using 220 minus his age.
He does 20 seconds on and 10 seconds off, for 6 to 8 rounds. By the seventh round, he says, "you're just like cursing everybody and yourself."
He aims for 85 to 90% of his max heart rate, using 220 minus his age.
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He doesn't wear a chest strap. He puts 2 fingers on his neck, counts his pulse for 30 seconds on a stopwatch, and doubles it.
He likes the air bike because your arms work too and it's hard to get wrong. You can also stop instantly.
He likes the air bike because your arms work too and it's hard to get wrong. You can also stop instantly.
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5) Midweek, a 30-minute run or swim
Warm up for about 5 minutes, then go 25 to 30 minutes at a hard pace. You're breathing hard, and you know you could go faster, but you don't.
That keeps you fresh for the all-out session a day or 2 later.
Warm up for about 5 minutes, then go 25 to 30 minutes at a hard pace. You're breathing hard, and you know you could go faster, but you don't.
That keeps you fresh for the all-out session a day or 2 later.
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6) Weights 3 days a week
Huberman does a leg day, a chest, shoulders and neck day, and a biceps, triceps and calves day.
He also says to use a full range of motion. Hold tension in the stretched position, but don't turn it into a hold.
Huberman does a leg day, a chest, shoulders and neck day, and a biceps, triceps and calves day.
He also says to use a full range of motion. Hold tension in the stretched position, but don't turn it into a hold.
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7) A timed mile every 2 or 3 months
Huberman suggests timing yourself over a mile every couple of months. He says most people finish somewhere between 6 and 10 minutes.
Really fast runners will be quicker, and slower runners will take longer.
Huberman suggests timing yourself over a mile every couple of months. He says most people finish somewhere between 6 and 10 minutes.
Really fast runners will be quicker, and slower runners will take longer.
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8) 5 minutes of mobility a day
Get each knee behind your glutes at least once a day, like in a lunge or couch stretch. He does 10 seconds per side, 3 times. Almost everything we do keeps the knee in front.
Then squat down and look up at a finger pointed overhead.
Get each knee behind your glutes at least once a day, like in a lunge or couch stretch. He does 10 seconds per side, 3 times. Almost everything we do keeps the knee in front.
Then squat down and look up at a finger pointed overhead.
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Add a reverse tabletop for your shoulders and the founder's pose for the back of your body. He credits the founder's pose to its creator.
All 4 take about 5 minutes. You can do them at your desk or while watching Netflix.
All 4 take about 5 minutes. You can do them at your desk or while watching Netflix.
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One caution from Huberman: he loves hanging on his inversion table.
But if you have eye pressure problems like glaucoma, he says being upside down can make them worse.
But if you have eye pressure problems like glaucoma, he says being upside down can make them worse.
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TL;DR:
1) 5x5 hanging knee raises, then L-sits
2) 100 back extensions every week
3) 1 long, slow 45 to 60 minute session
4) 1 all-out air bike session, 6 to 8 rounds
5) 1 midweek 30-minute run or swim
6) Weights 3 days a week, full range
7) A timed mile every 2 or 3 months
8) 5 minutes of mobility every day
1) 5x5 hanging knee raises, then L-sits
2) 100 back extensions every week
3) 1 long, slow 45 to 60 minute session
4) 1 all-out air bike session, 6 to 8 rounds
5) 1 midweek 30-minute run or swim
6) Weights 3 days a week, full range
7) A timed mile every 2 or 3 months
8) 5 minutes of mobility every day
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I appreciate you making it to the end.
If you want to learn about how to live longer, healthier and with more energy, give me a follow.
More content just like this coming out every day.
If you want to learn about how to live longer, healthier and with more energy, give me a follow.
More content just like this coming out every day.
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