Hyperextensions are one of the best exercises to strengthen your lower back. In addition, with the correct technique, they allow you to work the muscles of the back of the legs and buttocks.
Hyperextensions can be done on a unique simulator and a Roman chair, just as there are other ideal types to make at home since they do not require special equipment.
This article describes how to do hyperextensions, what types are there, and what are the most common techniques novice mistakes when doing this exercise.
What are hyperextensions?
Hyperextensions are an exercise to strengthen your lower back. They allow you to achieve muscle growth and toning in the lower back area and are ideal as a warm-up exercise.
When doing hyperextensions, the main muscles that are worked are the stabilizers of the lower back. The glutes and the powers of the back of the legs are exercised secondarily.
The benefits of doing hyperextensions are not only to strengthen the lower back, but they also serve as an effective method of correcting posture at home. Learning to do this exercise with the correct technique is essential to prevent low back pain and lower back injuries.
How to do hyperextensions? – Technique for beginners
The hyperextension technique involves lifting the trunk with the force of the stabilizing muscles of the lower back (or lower back). The buttocks and legs must act as a lever.
A beginner should begin to do the exercise with body weight; as the lower back becomes more muscular, weight can be added.
When doing hyperextensions, it is not recommended to raise your back excessively or force your neck. The endpoint of the position should be to lift the trunk until the natural curvature of the spine is achieved. Here’s how to hyperextend step by step:
- Lie on the machine face down
- Fix the feet below the pads; the fulcrum is under the calves.
- Place the hands on the ears or against the body (to give better stability to the trunk in the movement.
- Tense your lower back muscles and lower yourself to a 90-degree angle against the floor
- With the strength of the lower back muscles, raise at a controlled speed until you form a straight line with the legs.
Types of hyperextensions
There are several hyperextensions; for example, the reverse involves lifting the legs and fixing the upper body. This variant is used to achieve firm and robust buttocks. The types of hyperextensions are:
Traditional hyperextensions are those that are performed with a gym bench. They are the most common and easy to do for a beginner. Classic hyperextensions can also be done in static exercise mode at home.
This hyperextension type is an analog of the abdominal planks but for the lower back area. Advanced athletes are recommended to hyperextend with a disc on the chest to improve results at home or in the gym.
Hyperextensions with fitball
The hyperextension with fitball (the ball used for Pilates) increases the participation of the stabilizing abdominal muscles. Including the transverse strength of the abdomen. It is recommended to use a fireball with a diameter large enough to increase the range of motion. The legs should be fixed against the floor, and the ball should be used as a support.
The Roman chair is a device that allows you to modify the angles and positions when exercising. It can be used for both hyperextension and some types of abdominal crunches. When doing this exercise with a Roman chair, the feet must be fixed; when raising and lowering, they must form 45 degrees against the ground. Over time, you can add weight to the exercise.
Reverse or inverted hyperextensions are an exercise that consists of lifting legs with the upper part of the body fixed. The muscles involved are the muscles in the back of the legs, the glutes, and the abdominals.
The reverse hyperextension technique is simple: first, the upper body is fixed, then both legs are slowly raised. For beginners, it is often easier to do reverse hyperextensions with one leg at a time.
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Can you do hyperextensions every day?
Beginners are advised to hyperextend 2-3 times per week. Ideally, do 3-4 sets of 12-15 reps each.
Of all the types, the simplest is the traditional one, where the hands are placed on the head. Stretching your arms forward or using extra weight is for advanced athletes.
Hyperextensions are not recommended every day, except with additional weight and dynamically. An excess in the frequency does not allow the complete muscular recovery of the lower back muscles.
Damages and contraindications
Hyperextension is not recommended in people with acute low back pain. Minimal errors in technique can intensify the pain.
Remember that the endpoint of the exercise should be horizontal or at a 45-degree angle when done with the Roman chair. Also, the speed of movement should be controlled without pressing.
Excessive or abrupt deviations can cause back pain. Contraindications of hyperextensions are people with rheumatoid arthritis, Reiter’s syndrome, urolithiasis, and other diseases related to the cervical back.
While hyperextensions help strengthen the lower back muscles, they can promote spinal damage if done with the wrong technique.
Lumbar hyperextensions are:
- An effective exercise to strengthen the muscles of the lower back.
- The back of the legs.
- The glutes.
One of the benefits of exercise is correcting poor posture.
There are several types of hyperextensions; they can be done with a bench, fitball, or even winters. The classics are the easiest because they do not need equipment; you can do them at home.
A beginner should put the whole emphasis on the hyperextension technique. Otherwise, possible injuries may be generated in the cervical area and lumbar pain.