Hyperextension
- Muscle group
- Back
- Primary muscles
- Lower back
- Secondary muscles
- Glutes, Hamstrings
- Secure your ankles and rest your hips against the padded support. Your upper body should be able to bend forward freely.
- Cross your arms over your chest and slowly lower your torso toward the floor by bending at the hips.
- Use your lower back and glutes to lift your torso back up until your body forms a straight line. Avoid arching your back at the top.
Tips
- Position your hips so that the top edge of the pad sits just below your hip bones, giving your torso full freedom to hinge forward and return to a straight line.
- Stop lifting when your body forms a straight line from head to hips, keeping your neck in line with your spine throughout the movement.
- Lower your torso at a controlled pace, pausing briefly at the bottom before driving back up, rather than dropping and immediately reversing direction.
Common mistakes
- Hyperextending the lower back at the top of the movement by lifting the torso well past a straight body line.
- Using momentum to swing the torso upward instead of lifting with a controlled muscular effort, which causes the hips to shift on the pad.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
