Stand in hyper-extension apparatus. Position thighs prone on large pad and lower leg under padded bar. Hold weight to chest or behind neck.
Lower body by bending hips until fully flexed. Raise or extend hips until torso is parallel to legs. Repeat.
Exercise can be performed without added weight until more resistance is needed. If weight is positioned behind head, neck extensors act as stabilizers
See Arm Position During Waist Exercises. Adjust lower leg brace so pressure is evenly distributed on thigh pad. Do not lower weight beyond mild stretch. Full range of motion will vary from person to person. Also known as Weighted Hip Extension. Also see Weighted Hyperextension and Weighted Back Extension.
- Erector Spinae
- Latissimus Dorsi
- Teres Major
- Deltoid, Posterior
- Triceps, Long Head
- Biceps Brachii
- Trapezius, Lower
- Trapezius, Middle