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Hyperextensions - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Lower Back
Secondary Muscles Worked: Glutes and Hamstrings

This exercise helps to target and develop the spinal erectors of the lower back. Hyperextensions are particularly effective in increasing lower back strength and, in turn, will help you achieve better results in exercises that require the use of your lower back, including Squats and Deadlifts as well as many other exercises requiring spinal stability. This exercise also works to alleviate the risk of back pain and builds core strength.

Hyperextensions - Exercise Workout & Technique

  • Anchor yourself in the Hyperextension apparatus so that your heels are secure.
  • Bring your hands up to your chest and hold them there as you bend down from the waist as far as you can. This is your starting position.
  • Raise your torso in a controlled manner until it is just above parallel. Hold. Lower yourself in a controlled manner back to the starting position.
  • Once you have completed the desired repetition range, rest, then repeat.

Hyperextensions - Tips & Safety

  • Don’t go too far beyond parallel to prevent injury to your spine.
  • Avoid the temptation to round your spine during the exercise to prevent excess stress and to keep the focus on the lower back muscles.

Hyperextensions - Alternatives

  • Try various angled Hyperextension Machines for variety.
  • Clasp your hands across your chest, for beginners, or behind your head for a greater challenge.
  • For even more experienced participants, holding a weight at your chest level you can add to the resistance achieved with this exercise.
  • Similar exercises include the Good Morning or Stiff Legged Deadlift.
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