A great exercise for pumping your back and buttocks. How to perform hyperextension correctly?

A great exercise for pumping your back and buttocks. How to perform hyperextension correctly?

Together with a fitness trainer, we’ve sorted out common mistakes.

The popularity of hyperextension is largely due to the simplicity of its performance. In gyms, this exercise is done on a special bench with an incline, but there are also options for home training.

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Hyperextension perfectly strengthens the muscles of the back, buttocks and hips. But all this is possible only with the correct technique of performance.

How to do hyperextension correctly?

Technique

• Adjust the height of the bench to yourself. Stand in the simulator, fix the front surface of the thighs on the cushions, and fix the heels behind the special rollers.
• Position your hips in such a way that your pelvic bones remain free from the bench support – this will allow you to move in full amplitude.
• Tilt the body down, keeping your hands in front of your chest.
• As you inhale, lift the body upward, contracting the gluteal muscles.
• On the exhale return to the starting position.

Common mistakes

Hyperextension can be difficult for people with a sedentary lifestyle, as the biceps femoris tends to shorten. During the movement, you need to control the natural flexion in your lower back while stretching the back of your thighs.

You may find it difficult to combine two actions at the same time: back flexion and leg stretching. But this does not mean that you should not perform hyperextension. Rather, on the contrary, you should pay special attention to it. It is better to start under the supervision of a trainer or an experienced athlete who will trace the trajectory of your movement and stop in time, as soon as you lose control over the lumbar.

Anna Motina: the correct technique is when the hip contracts and relaxes, and the curves of the spine are in their physiological position. In hernias and spondyloarthritis, the exercise is contraindicated.

Another mistake is overextension of the lumbar spine at the end point. In simple terms, the essence of the exercise is that you straighten from an angle of 90 degrees to a straight 180 degrees. There are athletes who try to make an arc from the torso instead of a straight line. This causes injuries to the intervertebral discs and the spine as a whole.

Lifehacks for pumping the back and buttocks

If you want to shockload the muscles of the buttocks and back, you need to remember a few nuances and make adjustments to the classic technique of execution.

• Do not round your back, this is a key mistake that many beginners make.
• The lower the rest in the bench, the more load on the glutes.
• Set the bench so that you rest your hips on it and your glutes are in the air.

Hyperextension at home

This exercise can be performed at home. Everything is simple: we remove the mediator in the form of a projectile and lie down on the floor. There are about a dozen techniques: with the separation of arms and legs, with the bending of arms, with hands behind the head. We will tell you about one – with bent arms, the rest of the techniques are practically the same.

Technique

• Lie on the floor on your stomach, bend your arms at the elbows so that they are at shoulder level.
• On exhalation, pull the body off the floor and bring the shoulder blades together, taking the elbows slightly back.
• Hold at the top for a few seconds.
• As you inhale, return to the starting position.

Since hyperextension involves the muscles of the back and lower back, these parts of the body must be completely healthy. Otherwise, it is not recommended to perform the exercise.