Hyperextension at home: exercise technique

Hyperextension at home: exercise technique

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Hyperextension at home, subject to the correct technique, will always stay in shape.

This exercise will provide support for good muscle tone, strengthen the spine, will contribute to the overall improvement of the back, and make the posture beautiful.

Application of the exercise

The main goal of performing hyperextension is to train the muscles of the lower back (extensors of the back), biceps of the hips and buttocks. This is a strengthening exercise - the result of classes will not be an increase in mass, but a strong, trained muscle corset of the back, capable of supporting the spine well.

Hyperextension at home: exercise technique

In gyms, exercise machines of various designs are used to perform this exercise. They are designed to perform hyperextension in a horizontal or inclined position.

If there is no time to visit the gym, then the exercise can be easily performed at home.

Hyperextension will be especially relevant for those who are just starting to play sports. When performing many exercises, the back is actively involved in the work, experiencing a significant load. Hyperextension at home will help strengthen the weak muscles of the extensor back.

Hyperextension is no less useful for people with spinal problems.

It is often recommended as an exercise for back pain. Regularly performed hyperextension at home or in the gym will gradually strengthen the lumbar area.

Hyperextension will be a way out for those who lead a sedentary, sedentary lifestyle, which results in scoliosis, osteochondrosis, as well as for people suffering from vertebral hernias, protrusions . Due to the fact that the main effect is aimed specifically at the muscular corset of the back, the possibility of injury is minimized.

Exercise can be performed by people of any age, with different levels of physical fitness.

It is contraindicated only in patients with trauma of the lumbosacral region and with acute back pain.


Many people believe that hyperextension at home is ineffective, its results lose to exercises performed on special simulators. However, it is not. There are some great home exercise options. Hyperextension at home can be performed independently or with the help of a partner.

Hyperextension at home: exercise technique

How to do the exercise:

  1. In the first version, you must use a horizontal support. This can be a stable chair, sofa or bed, on which you need to lie in such a way that only the hips rest on the surface. The housing must move freely, in particular, to lower down. Stops need to be fixed.If there is no reliable support, the partner should support the legs.

    The exercise is reduced to lowering the body down with a straight back and lifting it up. In the upper position, the back should be in line with the line of the legs. Holding in this position for several seconds, the case is slowly lowered.

  2. The second option is hyperextension on the floor. To do this, you need to lie on the stomach on the mat, hands can be crossed on the chest or removed behind the head.

    Legs should be fixed. Leaning on the front of the pelvis, slowly raise your torso up, making sure that your hips remain pressed to the floor. After a few seconds, slowly return to the starting position.

  3. To perform a complicated version of the previous exercise, you need to stretch your arms forward and free your legs. Lift up the upper body and legs at the same time.

    At the top, try to linger for a couple of seconds. Do not throw your head back - neck extension of the back.

  4. Reverse hyperextension can also be performed on a horizontal support. You can use a steady table or couch. Starting position - lying with your stomach and pelvis on the support, straight legs down, keep your hands so as not to fall.

    Further, it is necessary to tear off the legs from the floor, trying to raise them as high as possible, while the body should remain in its original position. Then the legs slowly lower down.

Hyperextension at home: exercise technique

Hyperextension at home is good because it can be performed at any convenient time. Perhaps at first the exercise will be difficult, but over time, the muscles will strengthen, which will make it possible to do 3 sets of 15-20 repetitions each.

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Hyperextension at home: exercise technique

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



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