Back Hyperextension 8 Right 8 Left 8 Forward
Targets the lower back, gluteus maximus with a controlled extension pattern; builds strength, control and mind-muscle connection.
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Lower back, Gluteus maximus. Secondary: Hamstrings, Obliques |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 8-8-8 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Perform 8 reps rotating the torso to the right.
- Perform 8 reps rotating to the left.
- Finish with 8 straight forward reps.
- Keep the hips pressed into the pad.
Equipment
- Hyperextension bench
Coaching tips
Benefits
Targets the lower back, gluteus maximus with a controlled extension pattern; builds strength, control and mind-muscle connection.
Common mistakes
Using momentum or arching the lower back instead of squeezing the target muscle.
Make it harder
Add load or hold at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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