Leg Swimmers Off Back Hyperextension
build lower back and posterior chain
BackIntermediateStrengthPull And Push
At a glance
| Muscles worked | glutes, hamstrings |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull And Push |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~3 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — support your upper body down to the hips
- Step 2: Initiation — lift your legs, one at a time keeping your legs straight
- Step 3: Main movement — alternate leg lifts
Coaching tips
Benefits
build lower back and posterior chain
Common mistakes
swinging the legs and lettingthem fall down
Make it harder
move slower
Make it easier
do fewer reps
Breathing
breath in and out normally
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.