How to do hyperextension at home?

Benefits of exercise

Reverse hyperextension is considered safer than the classic option: the risks of spinal injuries are practically excluded. This exercise is recommended for back pain or back problems. This exercise is suitable if you have a hernia, bulge, or osteochondrosis of the intervertebral discs.

In addition to the back, the muscles of the legs and buttocks are well involved. Thanks to this, you can use more weights and as a result get the result faster.

Important! In the gym, always consult with a trainer about the advisability of performing certain exercises. If you have spinal problems, be sure to tell your coach and see your doctor.

Why is hypertension needed?

In essence, hyperextension is the flexion and extension of the back in a special simulator, in the popular “Roman chair” form. During training, the muscles of the thighs, buttocks, lower legs and lower back are actively working, which has a general healing and strengthening effect for the lower back, allows you to correct your figure , get a pressure and a flat stomach, elastic glutes. , a wasp waist, and remove the “ears” from the sides.

Body solid ghyp 45 hyperextension trainer

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The body solid ghyp 45 incline exercise machine is convenient for independent training

Anatomical atlas

The set of muscles involved in the hyperextension exercise is very useful for the spine, in addition to the main groups, the muscles connected to the spine are included in the work, which cannot be worked with other movements. This is a versatile workout to build a muscle corset that will provide powerful and reliable protection for your lower back and protect you from spinal injuries. The following table shows how the load is created when performing the hyperextension exercise, which muscles work in this case:

Muscle name Where is it located How does it work
Biceps muscle or hip biceps From the back of the thighs, from the outer lateral side Bend the legs at the knees, extend the hip joint, raising the torso
Semitendinosus Located at the rear, inside
Semi-membranous Located under the semitendinosus muscle.
Calf and buttocks
Calf Ankle, back Fix the ankle joint, bend the knees.
Gluteus maximus Buttocks Lifting your torso from an incline, extends your hip joint

What muscles do I work with hyperextension?

Groups of muscles that support the main load.

See the lesson «hyperextension technique», the video shows in detail how to correctly perform the exercises on the simulator

Muscles that work

With reverse hyperextension, the muscles of the posterior surface of the body are mainly developed, in particular:

  • gluteus maximus muscles;
  • back extensors;
  • hamstrings
  • square muscles of the lower back;
  • semitendinosus muscles.

In addition, the muscles of the press perform the function of stabilizing the trunk and the arms work in static.

Is it possible to hyperextend with a spinal problem?

The main contraindication for hyperextension is any problem in the spine. But there are practically no healthy people, so you can do it, except for specific contraindications, which we will discuss below, but in a moderate way, without additional loads.

What gives hyperextension:

  • maintains muscle tone;
  • strengthens the spine;
  • relieves pain symptoms in the lumbar region;
  • it is a good prophylactic agent for intervertebral hernias;
  • increased nutrition of muscle mass.

Important: It is recommended to lower the torso more than 60 ° only for trained people with a perfectly healthy and trained back. In any other case, such a position of the body during training will only bring harm.

Expensive professional hyperextension trainer

Professional hyperextension bench

It is difficult to keep track of correct technique on your own, whether a stick stuck to your back or training in the gym under the supervision of an instructor will help.

It is forbidden to perform hyperextension for any pain syndromes in the lumbar area and in the spine, even if they appear during exercise, training should be interrupted until the pain disappears. The safest option is hyperextension with the use of the dorsal rectus muscles, when the height of the stop is exactly at the level of the gluteal crease, the back of the thigh and the buttocks are in dynamics, the back extensor muscles are static in this position. This position does not overextend, the natural deflection is preserved and the back is not rounded, there is no axial load.

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Spinal problems include the following ailments:

  • Sprains of the intervertebral ligaments.
  • Stretching your back muscles (myositis).
  • Bulging of the intervertebral disc – bulge.
  • A herniated disc, an absolute contraindication is a hernia in a thin leg, from the back of the spine, during training it can fall, enter the spinal canal and compress the nerves.
  • Osteochondrosis without pain, you can do it, you need to choose exercises for the rectus muscles of the back, hyperextension exercise is also included in physiotherapy exercises, without bending back.
  • Sciatica is an inflammation or pinch of the sciatic nerve.
  • Mechanical injuries to the spine.
  • Curvature of the spine: scoliosis, hypertension in a mild mode is helpful.

Before any sports activity, it is necessary to undergo a medical examination and receive recommendations from specialists

Execution technique

Before doing the exercise, you should choose a surface that you can lie on with your stomach and lower your legs. The height of the surface should be approximately equal to the length of your legs.

Reverse hyperextension involves the following execution technique:

  1. Secure the body with your hands.
  2. Raise your legs slightly, stretching your buttocks and hips. Don’t relax them from the beginning to the end of the series.
  3. As you exhale, raise your legs as far as the stretch allows. Focus on your glutes and thighs.
  4. Keep your legs in the upper position for a second, while inhaling, lower them to the starting position.
  5. Repeat 12 to 15 times. Take 2-3 sets with breaks.

How to do reverse hyperextension correctly

A step-by-step guide to doing the exercise correctly.

  • Step 1:  Lie down on a bench or hyperextension machine.

The thighs should be positioned along the edges of the plane of the machine so that they can move freely without excessive extension of the lower back.

  • Step 2:  Keep your legs straight and your core tight to minimize stress on your lower back.

Make sure to keep your chest pressed against the pillow so your hamstrings stretch as your feet touch the ground.

  • Step 3:  Raise your legs using your hamstrings and glutes with minimal torso movement.

Contraction of the torso will put undue stress on the lower back.

  • Step 4:  In addition to focusing on the legs, add fluidity and momentum to some of the movements.

Although you can do the exercise strictly, increasing the smoothness of the movements and some momentum will allow you to work longer, which will contribute to better results.

Step 5:  When done, slowly return to the starting position.

This will limit any loss of control each time the athlete completes a set, reducing stress on the lower back.

Execution variations

There is a special simulator for this exercise, but it is not very common in modern gyms. Therefore, the question often arises of what can be used to replace the machine for reverse hyperextension. In fact, this exercise can be performed on any surface that allows you to take the desired body position.

There are such variations:

  • in fitball;
  • on a bench at an angle of 45 °;
  • with flexion of the legs.

Reverse hyperextension

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Reverse hyperextension at home.

Reverse hyperextension refers to workouts that can be done at home. The technique in this case is slightly different, because it is difficult to find a suitable surface. To complete it, you need to lie on the floor, cross your arms behind your back, or stretch your hips.

Did you know Floor Reverse Hyperextension is the gentlest back workout in the presence of a hernia.

Then you need to raise your legs as high as possible, trying to tear the surface of the thigh off the floor. If you find it difficult to keep your hands behind your back, stretch them out in front of you and raise them at the same time as your legs. You can also perform reverse hyperextension on a fitball at home:

  1. Lie down with your stomach on the ball.
  2. Put your hands on the ground, keep your balance.
  3. Raise and lower your legs like a classic.

Reverse hyperextension

How to do hyperextension correctly (video)

Exercise “hyperextension” is a guaranteed vaccine against lower back pain. If you’re not hyperextending yet, get started! It will protect you from injuries during weightlifting in the deadlift and squat, restore the tone of the lumbar muscles, strengthen the tendons, and at the same time tighten the buttocks and hips.

How to do hyperextensions on the back and buttocks correctly, how to do hyperextensions at home and what types of hyperextensions are – in the guide «Soviet Sport».

What is hyperextension?

Hyperextension (“overextension”) is an exercise that develops the muscles that straighten the spine. Located along the spine, these muscles are responsible for flexion and flexion-extension of the back.

The extensor muscles are involved in the basic strength movements: deadlifts and squats. The better the extensors are developed, the more weights they will obey you at the “base.”

Hyperextensions help eliminate pain and discomfort in the lower back, improve posture. They are recommended as prevention of sciatica. Also, the gluteal muscles and the muscles of the back of the thigh are involved in hyperextension. Regular hyperextension will remove fat from the buttocks and thighs, which is why girls often do this exercise in gyms.

How to do hyperextension correctly

Hyperextension is performed on special benches or in the Roman chair simulator, with supports for the pelvis and legs. Adjust the machine so that your pelvis rests on the pillow and the cushions are on your calves. The pillow is located at the base of the abdomen, not higher, otherwise it will be difficult for you to bend over. The legs should be slightly bent to relieve stress on the knee joints.

Cross your arms over your chest or behind your head. Keeping your back straight, gently bend down to an angle of approximately 45 degrees, maximum 90 degrees. Then straighten so your legs and body form a straight line.

The correct hyperextension technique can be seen in this video.

How to do hyperextension at home.

If you don’t go to the gym, hyperextensions can be done at home, but you will need a partner to do it. Lie down on the couch with your body dangling. Ask your partner to sit on his feet. With your arms crossed over your chest, bend your body down and then stretch into a straight line with your legs.

You can also perform hyperextension on the floor: lying on your stomach, stretching your arms and gently lifting your upper body, contracting your back extensors. We gently return to the starting position – the chest is not on the floor, but remains slightly raised.

Back and gluteal hyperextension

Depending on the position of the back, when performing hyperextensions, the load is shifted from one muscle to another. If you want to work your extensor muscles first, keep your back straight as described above. If you need to shift focus to your glute and hamstring muscles, round your back as you bend and stretch.

To further increase the load on the buttocks, lower the simulator cushion, from the waist and pelvis to the legs.

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Types of hyperextension

Athletes with back problems often use reverse hyperextensions. Their difference is that the body is fixed here: with the stomach you lie on the bench and hold on to it. All movement occurs at the expense of the legs: they hang in the air; while inhaling, they remain straight, go down, while exhaling, they bend in a straight line with the body.

Another type of exercise is hyperextension on a fitball. It can be used for both normal and reverse hyperextension. In the first case, you should rest your feet on a wall or other support and lie on the ball with your pelvis, with your arms crossed behind your head. In the second, lie down so that you put your hands on the floor and your legs are hanging in the air.

Another type of exercise is hyperextension with weights. For muscle growth, progressive loads are needed, so hyperextension can be done with weights: grab a pancake from a barbell or a dumbbell with your arms crossed across your chest. A more difficult option is hyperextensions with a barbell – you’ll need to keep your head slightly elevated so that the bar doesn’t come off you in the lower position.

How to include hyperextension in your training

Perform 3-4 sets of hyperextensions before heavy basic lifts: squats and deadlifts. Do hyperextension without weight, in the range of approximately 15 repetitions; This will warm up the extensor muscles and save you from injury.

You can also hyperextend after the base. Do 3 sets after squats or deadlifts with straight legs. Take on the extra weight and increase gradually. The rep range is 12-15. Performing hyperextensions after the main leg or back exercise will allow you to better target the target muscle.

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The main mistakes when hyperextensions

– too much backward deflection in top position. Spread strictly to a straight line between your legs and body, and no higher. A strong deviation can damage the spine and cause stretching of muscles and ligaments;

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– Downhill slope too steep. Bending over at an angle of more than 90 degrees between the legs and the body stretches the muscles and ligaments too much and can lead to injury;

– sudden up and down movements. When performing hyperextensions, it is not necessary to “fall”: all movements should be smooth and slow;

– too much extra weight. As in other exercises, the load in hyperextensions should increase gradually. Only increase the weight when you can complete the set number of repetitions with perfect technique. Do not increase the weight more than 5 kg at a time. Knead the lower back well before starting hyperextension.


Categories: training