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This exercise aims to strengthen spinal extensors muscles. It also works the backside of the thigh and the glutes.


Stand on the  hyperextension machine.

Place your feet under the footpads, lay your thighs  flat across the wide pad.

Cross your hands over your chest or behind your head.

Your body should be in line with your legs, keep your back straight.

As you inhale, start bending forward slowly at the waist as far as you can while keeping your back flat by bending your hip joints.

You should feel tension in the glutes and muscles of the hamstrings.

Do not pause at the bottom, go back to the starting point as you exhale.

Typical mistakes and tips

Do not arch your back at the top, it is dangerous for your spine.

If this exercise is too easy for you, your can hold additional weight in your arms , for example, a barbell plate or a dumbbell.

Hyperextension is a perfect introductory exercise before deadlifts and squats.

Exercise type: weight
Muscle groups: back, legs