Lying Floor Hyperextension with Towel 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
- 4.5
- Alternate Names
- Floor Hyperextension with Towel
How to: Lying Floor Hyperextension with Towel
- Lie face down on a flat surface with a towel under your abdomen.
- Place your hands behind your head or extended outwards.
- Engage your core and slowly lift your upper body off the ground while keeping your legs flat.
- Hold the position briefly before lowering back down to the original position.
- Repeat for desired repetitions.
Common Mistakes
- Using momentum rather than controlled movement.
- Not keeping the core engaged, which can lead to back strain.
- Arching the back excessively.
Modifications
- Perform with bent knees to reduce strain on the back.
- Use a pillow for support under the hips.
Tips
- Control your movements to avoid straining your back.
- Engage your core throughout the exercise to maintain stability.
Lying Floor Hyperextension with Towel Alternatives
Tags
back strength
core stability
hips
body weight
strength training
rehab exercise