Hyperextension for the lower back is an exercise that works the back extensor but also the back of the thigh. In this version, the focus is on the back extensor and should not be confused with hyperextensions for the back of the thighs. The twisted version also works the lateral abdominal muscles.
Adjust the hip pad so that it is just below your hips and press your heels against the heel pad. Hips are extended and arms are crossed behind your head. Your body is in one line from head to toe.
3
Bend your spine slowly and in a controlled manner and arch your back. Bring your chin towards your chest as you bend. Keep going down until you feel a stretch in your back muscles. Breathe in as you do this.
4
Stretch your spine in a controlled manner and turn your upper body to the left. Your spine should now be straight and your left elbow should be pointing towards the ceiling. Exhale as you do this.
5
One repetition with the left side has now been completed. Then repeat this process with your right side until you have completed the specified number of repetitions with both sides.
Tip
Make sure that you only curl your spine and do little or no work from the hips. Roll up until you feel a stretch in the back extensor. The most common mistake with this exercise is to keep the spine straight and not curl it.
TIP: If it gets too easy, you can hold a weight in front of your chest.
Muscle groups
Primary
Back extensor
Secondary
Gluteus Maximus
Thighs (hamstrings)
Abs (lateral)
Tertiary
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Equipment
Device
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