Hyperextension is an exercise that works the back extensor, but also the back of the thigh and the gluteus. In this version, the focus is placed on the back extensor.
Adjust the hip pad so that it is just below your hips and press your heels against the heel pad. Your hips are extended and your arms are crossed in front of your body. Your body is in one line from head to toe.
3
Go down with your upper body by bending your hips. Go down until you feel a stretch in your back extensor. Breathe in as you do this.
4
Move your upper body back up until your hips are extended and you are back in the starting position. Breathe out and tense your lower back.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
You can do two versions of the back extension variation:
Execution 1: With your back straight. The spine always remains in the same position and is not curled up. This version is the more functional version, as the back is always stretched in everyday life. Additional weight can be used here without hesitation.
Version 2: With curl. In this version, you start in an extended position and roll your upper body forward as you go down. By curling up, you achieve a better stretch in the back extensor. However, no additional weight should be used.
TIP: If it gets too easy, you can hold a weight in front of your chest.
Muscle groups
Primary
Back extensor
Secondary
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Tertiary
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Equipment
Device
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