Hyperextension for the lower back is an exercise that works the back extensor, but also the back of the thigh. This version focuses on the back extensor.
You will need a partner to support you with this exercise.
Lie lengthwise on a bench so that the edge of the bench ends just below your pelvic bone. Your upper body protrudes over the bench and your gaze is directed towards the floor. Your partner should hold you by your ankles and press against the bench so that you don't tip forwards.
2
Hips are extended and arms are crossed in front of the body. Your body is in one line from head to toe.
3
Go down with your upper body by bending your hips. Keep going down until you feel a stretch in the back of your thigh. Breathe in as you do this.
4
Move your upper body back up until your hips are stretched and you are back in the starting position. Breathe out as you do so.
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
Gluteus Maximus
Thighs (hamstrings)
Tertiary
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Equipment
Body weight
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