Floor Hyperextension
Strengthen your lower back at home! Floor Hyperextensions require no equipment & build a strong core. Perfect for beginners.
The Floor Hyperextension mainly works the lower back, with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Floor Hyperextension Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Hamstrings
Floor Hyperextension Variations and Alternatives
How to do the Floor Hyperextension
Instructions for Floor Hyperextensions:
Lie face down on the floor with your legs straight behind you and your hands placed behind your head or across your chest.
Engage your core and glutes, keeping your head in a neutral position.
Slowly raise your upper body off the ground by contracting your lower back muscles, lifting until your chest is a few inches off the floor. Keep your legs on the ground.
Hold the raised position for a count of one to two seconds at the top.
Lower your upper body back down to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Ensure to warm up properly before performing the exercise. If you have any back problems or injuries, consult with a healthcare professional before attempting this exercise.
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Floor Hyperextension FAQs
What muscles does the Floor Hyperextension work?
The Floor Hyperextension mainly works the lower back, with help from the glutes & hips and hamstrings. The main muscles are the erector spinae.
What equipment do you need for the Floor Hyperextension?
None. The Floor Hyperextension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Floor Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Floor Hyperextension variations and alternatives?
Similar exercises include the 45-Degree Back Extension, 45-Degree Back Extension with Scapular Adduction, 45-Degree Twisting Hyperextension and Machine 45-Degree Back Extension.
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