Lying Hyperextension Hold
Strengthen your core and lower back with the Lying Hyperextension Hold. Improve posture and stability with this effective isometric exercise!
The Lying Hyperextension Hold mainly works the lower back and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Lying Hyperextension Hold Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings
Lying Hyperextension Hold Variations and Alternatives
How to do the Lying Hyperextension Hold
Lie face down on the floor, with your arms extended in front of you and your legs straight out behind you.
Engage your core, squeeze your glutes, and lift your arms, chest, and legs off the floor.
Keep your neck neutral by looking down at the floor, not up or to the sides, to avoid straining it.
Hold this raised position, making sure to keep your body in a straight line from your head to your heels.
Focus on maintaining tension in your lower back, glutes, and hamstrings.
Keep breathing normally as you hold this position for your desired amount of time.
Gently lower yourself back to the starting position on the floor once the hold is complete.
It is important to maintain proper form to prevent injury and to get the most out of this isometric exercise.
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Lying Hyperextension Hold FAQs
What muscles does the Lying Hyperextension Hold work?
The Lying Hyperextension Hold mainly works the lower back and glutes & hips, with help from the hamstrings. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Lying Hyperextension Hold?
None. The Lying Hyperextension Hold is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Hyperextension Hold go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Hyperextension Hold variations and alternatives?
Similar exercises include the Alternating Superman, Hold Around-The-World Superman, Bird Dog Hold and Dish Hold.
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