Lying Hyperextension Hold
Strengthen your posterior chain with the Lying Hyperextension Hold. This bodyweight exercise targets the glutes and lower back, improving core stability
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Lying Hyperextension Hold
Frog Reverse Hyperextension (on a bench)
Hips · Body weight
Lying Floor Hyperextension with Towel
Hips · Erector Spinae · Body weight
Lying Floor Hyperextension
Hips · Erector Spinae · Body weight
Glute Ham Hyperextension Twist
Hips · Body weight
Description
A bodyweight exercise where you lie down with your front body facing the floor and slowly lift your torso and legs off the ground, holding them up in the air for a few seconds.
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How to do Lying Hyperextension Hold
- 01Setup
Lie face down on the floor with your body fully extended, arms stretched overhead, and legs straight.
- 02Setup
Ensure your gaze is directed towards the floor to maintain a neutral cervical spine.
- 03
Simultaneously engage your glutes and lower back to slowly lift your chest, shoulders, and thighs off the floor a few inches, keeping your core tight.
- 04
Hold this elevated position, maintaining a slight arch in your lower back, for the prescribed duration while breathing steadily.
- 05
Gently and with control, lower your chest and legs back to the starting position to complete one repetition.
Tips
- Focus on squeezing your glutes as you lift to maximize hip extension and reduce excessive strain on your lower back.
- Keep your neck neutral by looking at the floor throughout the hold; avoid craning your neck upwards, which can cause strain.
- Control both the upward lift and the downward descent; avoid using momentum to lift or dropping quickly.
- Imagine lengthening your body from fingertips to toes as you lift, creating a long, stable line rather than just hinging at the waist.
Common mistakes
- Arching the lower back excessively: Instead of over-arching, focus on a controlled lift that engages the glutes and erector spinae evenly, not just pushing through the lumbar spine.
- Craning the neck upwards: Keep your head in line with your spine by looking at the floor to prevent neck strain and maintain proper alignment.
- Using momentum to lift: Perform the movement slowly and deliberately, focusing on muscle activation rather than swinging your limbs up.
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Is Lying Hyperextension Hold good for beginners?
Lying Hyperextension Hold is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Hyperextension Hold?
You need Body weight to perform Lying Hyperextension Hold. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Hyperextension Hold?
Focus on squeezing your glutes as you lift to maximize hip extension and reduce excessive strain on your lower back. Keep your neck neutral by looking at the floor throughout the hold; avoid craning your neck upwards, which can cause strain. Control both the upward lift and the downward descent; avoid using momentum to lift or dropping quickly. Imagine lengthening your body from fingertips to toes as you lift, creating a long, stable line rather than just hinging at the waist.
What are common mistakes when doing Lying Hyperextension Hold?
Arching the lower back excessively: Instead of over-arching, focus on a controlled lift that engages the glutes and erector spinae evenly, not just pushing through the lumbar spine. Craning the neck upwards: Keep your head in line with your spine by looking at the floor to prevent neck strain and maintain proper alignment. Using momentum to lift: Perform the movement slowly and deliberately, focusing on muscle activation rather than swinging your limbs up.
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Free · iPhone only · Available on the App Store