Lying Hyperextension Hold
Gym Exercise Card
Equipment
The Lying Hyperextension Hold is an isometric exercise that primarily targets the lower back, glutes, and hamstrings. It helps improve core stability and strengthens the posterior chain, enhancing posture and reducing lower back pain.
How to do it
- Lie face down on a mat with your arms extended forward.
- Lift your chest, legs, and arms off the ground simultaneously, keeping your body aligned.
- Hold the position, maintaining engagement in your back and glute muscles.
- Keep your head in a neutral position, avoiding neck strain.
- Lower slowly back to the starting position and repeat as needed.
Muscles worked
Primary Erector Spinae Gluteus Maximus Hamstrings
Secondary Gluteus Medius
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