Hyperextension
Overview of the exercise
he hyperextension exercise is a powerful move that targets the glutes, also known as the muscles in the buttocks. This exercise is often used to strengthen and tone the glutes, as well as improve overall stability and balance in the lower body. It is a great addition to any lower body workout, and can be done with or without added weight. The hyperextension exercise is easy to perform, and can be done at home or at the gym.
Exercise Profile:
Muscle Group Targeted: Glutes
Equipment: Bodyweight / Plates
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Hamstring, Lower Back
Instructions:
- Begin by positioning yourself on a hyperextension bench, with your hips resting on the padded section and your feet securely anchored under the foot pads.
- Place your hands behind your head or cross them over your chest for added stability.
- Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight and your core engaged.
- Once you reach the lowest point, pause for a moment before contracting your glutes and extending your hips to return to the starting position.
- Repeat this movement for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
- Remember to breathe deeply and keep your movements controlled and smooth, as opposed to jerky or uncontrolled.
- It is also important to keep your lower back in a neutral position and avoid over-extending at the top of the movement, which can put unnecessary stress on the lower back.
- As you get stronger, you can add weight or resistance to the exercise for added challenge.
Hyperextension Tips
- Start with a light weight or no weight at all, focusing on proper form and technique before increasing resistance.
- Keep your core engaged throughout the exercise to maintain proper form and protect your lower back.
- Make sure to engage your glutes at the top of the movement, squeezing them tightly to maximize muscle activation.
- Avoid over-extending at the top of the movement, which can put unnecessary stress on the lower back.
- Keep your movements controlled and smooth, as opposed to jerky or uncontrolled.
- If you experience discomfort or pain, stop the exercise and consult with a professional trainer before continuing.
