Back
Floor Hyperextension
Lie face down on the floor, arms extended overhead or hands behind your head, keeping your gaze neutral. Engage your core, glutes, and lower back muscles.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Erector Spinae
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Multifidus
Target muscles
- back
- glutes
- legs
How to perform
- 1
Lie face down on the floor, arms extended overhead or hands behind your head, keeping your gaze neutral.
- 2
Engage your core, glutes, and lower back muscles.
- 3
Simultaneously lift your chest, arms, and legs a few inches off the floor, maintaining a neutral neck aligned with your spine.
- 4
Hold briefly at the peak of the contraction, squeezing your glutes and lower back.
- 5
Slowly and with control, lower your body back to the starting position.
- 6
Repeat for the desired number of repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
