Lying Floor 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
- Floor Hyperextension
How to: Lying Floor Hyperextension
- Lie face down on a mat with your hips aligned at the edge.
- Extend your arms in front of you with palms down.
- Lift your upper body off the ground by contracting your lower back muscles.
- Pause at the top for a moment before slowly lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the head too high, putting strain on the neck.
- Using momentum instead of muscle control.
Modifications
- Perform with support from a stability ball to reduce intensity.
- Elevate your upper body on a bench for a less intense variation.
Tips
- Ensure to engage your core throughout the movement to protect your lower back.
- Control the movement both up and down to maximize effectiveness.
Lying Floor Hyperextension Alternatives
Tags
Back
Core
Stability
Strength
Hyperextension
Muscle Building