Towel Floor Lying Hyperextension
Strengthen your lower back at home! The towel adds light tension for a more effective hyperextension.
The Towel Floor Lying Hyperextension mainly works the lower back, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Towel Floor Lying Hyperextension Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus)
Towel Floor Lying Hyperextension Variations and Alternatives
How to do the Towel Floor Lying Hyperextension
Lie face down on a flat, comfortable surface with your legs fully extended and your arms stretched forward holding each end of a towel.
Keep your neck neutral and avoid arching it excessively throughout the exercise.
Engage your core and glutes and lift your upper body and legs off the floor by contracting your lower back muscles, pulling lightly on the towel for added tension.
Raise your chest and legs to a comfortable height where you can feel your lower back muscles working without straining. Be mindful of your limits and do not overextend to avoid injury.
Hold the raised position for a second, then slowly lower your body back down to the starting position.
Repeat the movement for the desired number of repetitions and sets, typically ranging from 10-15 repetitions for 2-3 sets.
Ensure that you perform the exercise in a smooth, controlled motion without any jerky movements. Focus on maintaining good form throughout the duration of your workout. If you have any previous back injuries or conditions, please consult with a healthcare professional before performing this or any new exercise regimen.
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Towel Floor Lying Hyperextension FAQs
What muscles does the Towel Floor Lying Hyperextension work?
The Towel Floor Lying Hyperextension mainly works the lower back, with help from the glutes & hips. The main muscles are the erector spinae.
What equipment do you need for the Towel Floor Lying Hyperextension?
None. The Towel Floor Lying Hyperextension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Towel Floor Lying Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Towel Floor Lying Hyperextension variations and alternatives?
Similar exercises include the 45-Degree Back Extension with Scapular Adduction, 45-Degree Twisting Hyperextension, Exercise Ball Back Extension and Body Extension.
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