Hyperextensions
Exercise Animation
Exercise Details
Equipment
bodyweight
Difficulty
Beginner
Type
isolation
Muscle Focus
Primary Muscles
lower back
Secondary Muscles
hamstringsglutes
Instructions
- 1.Lie facedown in the hyperextension machine with your feet secured. Cross your arms over your chest. This is your starting position.
- 2.Bend forwards at the hips keeping your back straight, going down as far you can.
- 3.At the bottom of the movement, flex your glutes and lower back to slowly return to the starting position.
- 4.Repeat for as many repetitions as required.
Tips
- Variation: you add weight to this exercise by holding a plate across your chest.
- Perform the reps slowly and in a controlled manner.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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