Hyperextension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.2
- Alternate Names
- Back Extension
How to: Hyperextension
- Lie face down on a bench or mat with your hips at the edge.
- Allow your upper body to hang down towards the floor.
- Engage your core, then lift your upper body back to the starting position.
- Hold the top position briefly before lowering back down.
Common Mistakes
- Overextending the back at the top of the movement.
- Using momentum instead of controlled movement.
- Not engaging the core, which can lead to strain.
Modifications
- Reduce range of motion if experiencing discomfort.
- Perform on a flat surface rather than a bench.
Tips
- Keep your head aligned with your spine throughout the movement.
- Engage your core muscles to stabilize your body.
- Avoid arching your back, maintain a neutral spine.
Hyperextension Alternatives
Tags
hips
strength
lower back
bodyweight
core
stability