Lying Hyperextension Hold 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
- 3.5
- Alternate Names
- Hyperextension Hold
How to: Lying Hyperextension Hold
- Lie face down on a mat with your hips at the edge of a bench.
- Extend your arms above your head, keeping them straight.
- Lift your chest and legs off the mat simultaneously, forming a straight line from head to toe.
- Hold this position for the desired duration, engaging your backside muscles.
- Release back to the starting position and repeat.
Common Mistakes
- Allowing the back to round or arch excessively.
- Holding the position for too long without control.
- Neglecting to engage the core muscles.
Modifications
- Perform the exercise with knees bent to reduce strain on the back.
- Use a yoga mat for added comfort.
Tips
- Maintain a neutral spine while in the hold position.
- Breathe steadily and avoid holding your breath.
- Engage your core muscles to stabilize your body.
Lying Hyperextension Hold Alternatives
Tags
hips
strength
core
back
glutes
hamstrings