Hyperextension

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Hyperextension

Instructions

Preparation

Position thighs prone on large pad and lower legs under padded brace. Place hands behind neck or to sides of head.

Execution

Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.

Comments

Adjust lower leg brace so pressure is evenly distributed on thigh pad. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. If hands are positioned behind head, neck extensors act as stabilizers:

Easier

Movement can be made easier by crossing arms on chest. See Arm Position During Waist Exercises.

Harder

Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. Exercise can be made more challenging by using additional weight or positioning hands further up on head, or even overhead.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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