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
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Back extension
How to: Hyperextension
- Lie face down on a mat or flat surface with your legs extended and feet held down.
- Place your hands behind your head or crossed over your chest.
- Slowly lift your upper body off the ground while keeping your lower body down.
- Pause at the top for a moment before lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Losing form and allowing the back to round.
- Using momentum instead of controlled movement.
- Overextending the back at the completion of the movement.
Modifications
- Perform the exercise with a reduced range of motion.
- Use a stability ball for more support.
Tips
- Keep your back straight while performing the exercise.
- Engage your core throughout the motion to stabilize your spine.
- Avoid hyperextending your back at the top of the movement.
Hyperextension Alternatives
Tags
back
strength
erector spinae
glutes
hamstrings
bodyweight