Hyperextensions (Back Extensions)
A 200-characters-or-less explanation of the exercise.
Instructions
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad to allow for a full range of motion.
- Cross your arms in front of you or behind your head.
- Start with your body in a straight line from head to heels.
- Slowly bend at the waist, lowering your upper body towards the floor.
- Continue until you're just past parallel to the floor.
- Engage your lower back and glutes to raise your torso back to the starting position.
Common Mistakes to Avoid
- Not maintaining a straight back.
- Overextending beyond the body's natural range of motion.
- Using momentum instead of controlled movements.
- Failing to engage the core and lower back muscles properly.
Additional Information
| General | |
| Difficulty | beginner |
| Force | pull |
| Mechanic | isolation |
| Equipment | other |
| Muscle | lower back |