Hyperextension - Back Extensions

Recommendations: 1-2 Sets, 10-15 Reps

Intermediate Lower Back Hamstrings Glutes Strength Hyperextension Machine Pull Gym

Purpose: This exercise can be a powerful tool for developing the spinal erectors.

Benefits: This exercise has a different resistance curve from good mornings so these two exercises make a good combination.

Lie face down on the hyperextension bench, bent at the waist, hanging over the edge of the bench, your ankles locked into the restraining bar. Hold your head back as far as possible and arch your back. If you do not arch, you will lose much of the effect on the muscles. Place your hands lightly on the sides of your head. This is your starting position. Slowly, in a controlled and deliberate manner, straighten your body to a horizontal position while keeping the arch in your back and your head up. You can come up slightly above the horizontal at the top of the movement. Exhale while doing this movement. Hold this position for 1-2 seconds. Slowly return to the starting position. Inhale while doing this movement. Repeat for the required number of repetitions.

The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The lower back consists of straight muscles.