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H Y P E R E X T E N S I O N S
Muscles worked: Lower back, spinal erectors
Instructions:
Hyper extensions are best done on a hyperextension bench, but can be done on a bed or ordinary
bench with something (or someone) holding down your ankles. Lie face down, with your hands touching
the sides of your head and your body draped over the edge of the bench. Make sure
your hips are positioned just slightly forward of the edge of the bench and supported so your pelvis
can't move. Slowly raise your torso to the horizontal position, but no higher.
Note Keep your head, shoulders and upper back arched
through the whole movement.
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Dont's:
Don't arch your torso so it comes up higher than you see in the video. Don't slide your hips
too far forward. This will place to much stress on your glutes and hamstrings. Place your hips just
slightly forward of the edge of the bench. Don't over fatigue your lower back muscles. Stop when
you start to feel a tight sensation. Don't over due it. The lower back muscles get fatigued very
quickly.
Alternate exercises: Good mornings |
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