Hyperextensions

Hyperextensions are an exercise to strengthen the back extensor, the muscles of the back of the legs and also the gluteal muscles.

Hyperextensions, Barebell Plate
Hyperextensions, Barebell Plate

Muscles involved in the hyperextensions

Primary

Secondary

Correct execution of the hyperextensions

  • Lie prone on the device and fix your upper thighs and feet at the positions provided so that you can bend your upper body forward just above the pelvic bucket.
  • Cross your arms in front of your body. Your body is now at an angle, but in a straight line.
  • Now slowly bend forward, keeping your back straight, and then return to the starting position. Your head remains in extension of the spine.

Common mistakes with hyperextensions

  • Using momentum to perform the movement: avoid using momentum to perform the movement because it will reduce training effect and increase the risk of injury.
  • Incorrect position on the device: Adjust the device so that you can bend your upper body forward just above the pelvic bucket.
  • Rounding your back: A rounded back while performing the exercise exposes your spine to risks of injury. Avoid it. 
  • If you choose a variant with arms crossed at the neck: Pulling your neck with your hands: It exposes the neck to an increased risk of injury. 

Tips to intensify hyperextensions

  • You can grab a barbell, a barbell plate or a dumbbell in front of your chest.