Hyperextension Exercise to Strengthen Your Lower Back
The back extension is a lower body movement, despite what you might
imagine by the name. It’s also known as the hyperextension, which
strengthens the glutes and hamstrings
Quick Info
Exercise type: Compound movement
Good for: strength and hypertrophy of the lower body
Muscles involved: hamstrings, glutes, lower back
Experience level: beginners, intermediates, advanced
Make sure when you start, your feet and ankles are securely in the pads
and that your thighs are firmly in the pads
Your waist should be hanging over the pad to help you get a full stretch
in the hamstrings on the descent
If you notice that you’re mostly bending at the lower back, and not
spilling forward at the hips like you would in a hip hinge, then you’ll
need to adjust the pad to a lower setting
Hyperextension exercise is one of the very best things you can do to
strengthen your lower back. It creates a dynamic stretch in your back, and
you will feel the difference within days. And maybe best of all, you can
do it in the comfort of your home
Hyperextensions done on a consistent basis are one of the best things you
can do for your lower back health. They are not only a great back workout,
they are also one of the best exercises to prevent lower back injury. Most
orthopedics agree that one of the very best things to do for your lower
back is the hyperextension exercise
Types of Hyperextension Exercises
There are a variety of different hyperextensions you can perform, both
with and without a hyperextension bench
Full hyperextensions on a hyperextension bench
Half hyperextensions on a hyperextensions bench
Hyperextensions on a a flat bench
Hyperextensions on the floor
These exercises will not only strengthen and heal a lower back injury,
but will also avoid lower back injury in your future
Hyperextensions for Lower Back Health
Stretching and Warm-up
Proper stretching and warm-up is paramount to perform prior to any
resistance training, including hyperextensions
1-2 minutes of light cardio (jogging in place, jumping rope)
2 minutes of dynamic stretching
Walking with knee raises
Arm rotations
Side bends
Torso rotations
Performing Hyperextension Exercise
The following outlines the exercise. You will need a hyperextension bench
to perform this at home. They are not too expensive and worth their weight
in gold
Here’s the rundown
Start Position for Hyperextensions
Lie or stand face down on a hyperextension bench, with your feet locked
on the foot brace
For most benches, your body will be at a 45 degree angle
(approximately)
Cross your arms over your chest, and make sure your waist is clear of the
thigh support so you can bend at the waist. You can also hold your arms at
head height as shown in the image above
