Hyper-extensions
Directions:
Preperation/body position
- Alter padding settings if needed.
- Position thighs on large pad, hold onto support handles to help you lean body forward to bring the lower legs up towards the rear pads.
- Place lower legs and ankles under rear pad.
- Bend torso over front pad.
Excution/Movement
- Fully extend at hip to bring torso up, in a controlled manner.
- Lower to starting position.
- Repeat for desired number of repetitions.
Comments
The hyperextension is a great exercise which involves the extension of the hip, thus recruiting the hamstrings, and erector spinae.
Beginning with just bodyweight resistance is wise, allowing to learn correct form, sufficient adaptation
to take place, and to gain confidence in the movement.
Once you are confident, gradually add greater resistance to the movement, by never allow form to slacken.
A slow controlled action is ideal for this exercise. Do not pause during execution, nor bounce, which can be injurious.
Targets
Stablisers and secondary targets
- Gluteus Maximus
- Hip Adductors
Similiar Exercises
Home Training Alternative/Limited Equipment
- Good Mornings (for barbell only set-ups)
- Barbell Stiff Leg Deadlift (for barbell only set-ups)
- Barbell Deadlift (for barbell only set-ups)
- Dumbbell Stiff Leg Deadlift (for barbell only set-ups)
Sport Uses
The hamstrings are primarily type ii fibres, and are used during actions that require hip extension, and leg flexion.
The hip extension is a vital component in running, and various forms of jumping. Basketball, volleyball, high jump, long jump, will all benefit from improved hip extension power.
The extension of the hip is an extremely important aspect of the action that propels the body forward during sprinting.
