45 degree twisting hyperextension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Obliques, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Twisting Hyperextension
How to: 45 degree twisting hyperextension
- Begin by lying face down on a hyperextension bench or a flat surface.
- Position your legs at a 45-degree angle to the floor.
- Engage your core as you lift your upper body while twisting towards one side.
- Hold at the top for a moment before lowering back down.
- Repeat on the other side for the desired number of repetitions.
Common Mistakes
- Not engaging the core properly.
- Twisting too much can lead to lower back strain.
Modifications
- Perform on a stability ball for added support.
- Use a lower angle to reduce stress on the back.
Tips
- Keep your movements controlled for maximum effectiveness.
- Ensure your hips are aligned to avoid any strain.
45 degree twisting hyperextension Alternatives
Tags
hyperextension
Erector Spinae
core
strength
Hamstrings
obliques