Suspender Hyperextension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Suspension
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Back Extension with Suspension
How to: Suspender Hyperextension
- Attach the suspension straps to a secure anchor point at a height that allows you to hang with your feet off the ground.
- Position yourself face down with your feet resting in the straps.
- Start with your body in a straight line from head to heels.
- Slowly lift your upper body towards the ceiling by squeezing your lower back.
- Pause at the top for a moment, then lower your body back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back at the top of the movement.
- Allowing the hips to sag or rise too high.
- Not maintaining a neutral spine.
Modifications
- Perform with feet on the ground for reduced intensity.
- Limit the range of motion to avoid strain.
Tips
- Engage your core throughout the movement.
- Focus on your form, keeping your back straight and avoiding hyperextension.
- Use controlled movements to avoid using momentum.
Suspender Hyperextension Alternatives
Tags
back
strength
erector spinae
glutes
hamstrings
suspension