Floor Lying Hyperextension
Strengthen your lower back from home with Floor Lying Hyperextension! A simple exercise with no equipment needed.
The Floor Lying Hyperextension mainly works the lower back, with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Floor Lying Hyperextension Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Hamstrings
Floor Lying Hyperextension Variations and Alternatives
How to do the Floor Lying Hyperextension
Lie face down on the floor with your legs straight and your hands lightly supporting your head or crossed in front of you for stability.
Keeping your legs straight squeeze your glutes, engage your core, and slowly lift your upper body off the floor as high as comfortably possible.
Focus on using your lower back muscles to lift your torso and maintain a neutral neck alignment by looking down at the floor.
Hold the raised position briefly, then slowly lower back down to the starting position.
Repeat the exercise for the desired number of reps and sets, maintaining a controlled movement throughout the exercise.
Ensure that you perform the exercise with proper form to avoid any stress on the neck and to maximize the engagement of the lower back muscles. If you experience any pain during the exercise, stop immediately and consult a fitness professional or healthcare provider.
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Floor Lying Hyperextension FAQs
What muscles does the Floor Lying Hyperextension work?
The Floor Lying 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 Lying Hyperextension?
None. The Floor Lying Hyperextension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Floor Lying Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Floor Lying 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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