Back hyperextension is a great exercise for strengthening the muscles in your lower back, glutes, and hamstrings. It is a common exercise used by athletes, bodybuilders, and fitness enthusiasts to improve their overall strength and stability. Here’s a step-by-step guide on how to properly perform back hyperextensions:
1- Start by positioning yourself on a hyperextension bench, with your ankles securely fastened to the footpad and your hips resting on the padded surface.
2- Place your hands behind your head, with your elbows pointing out to the side. Keep your back straight and your core tight throughout the exercise.
3- Slowly lower your upper body towards the floor, allowing your hips to pivot forward. Keep your back straight and avoid rounding your shoulders.
4- Once you reach a point where your upper body is parallel to the floor, pause for a moment before slowly lifting your upper body back to the starting position.
5- Repeat the movement for the desired number of repetitions, making sure to keep your form correct throughout the exercise.
It is important to use proper form when performing back hyperextensions to avoid injury and ensure that you are targeting the correct muscles. Make sure to keep your back straight and avoid rounding your shoulders. Also, it is important to keep your core tight throughout the exercise to help stabilize your body and protect your lower back.
It’s also recommended to start with a lighter weight or bodyweight only for the first few times to get a feel for the movement and to avoid injury. As you progress, you can increase the weight or add resistance to make the exercise more challenging.
Additionally, you can also consider adding variety to your routine by performing different variations of the back hyperextension such as single leg hyperextensions, side hyperextensions, or using resistance bands.
In conclusion, the back hyperextension is a great exercise for strengthening the muscles in your lower back, glutes, and hamstrings. By following the proper form and technique, you can target these muscles effectively and improve your overall strength and stability. Remember to start with a lighter weight and progress gradually, and to vary your routine with different variations of the exercise.
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