Resistance-Band Floor Hyperextension
Strengthen your lower back, glutes, & core with Resistance-Band Floor Hyperextensions! A great exercise for building a stronger posterior chain.
The Resistance-Band Floor Hyperextension is a compound exercise that mainly works the glutes & hips and lower back, with help from the back and core. You'll need: resistance bands.
Required Equipment
Resistance-Band Floor Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Lats (latissimus dorsi); Deep Core (transverse abdominis)
Resistance-Band Floor Hyperextension Variations and Alternatives
How to do the Resistance-Band Floor Hyperextension
Lie face down on the floor with your legs straight and your arms extended overhead.
Place a resistance band around both ankles and hold the other end with both hands, keeping slight tension on the band.
Engage your core, glutes, and back muscles.
Lift your upper body and legs off the ground, extending through the spine and bringing the band toward you as you go up. Your body should form a gentle curve, not a harsh angle, with your chest, arms, and legs lifted from the floor.
Hold at the top position for a moment, focusing on squeezing your glutes and back muscles.
Lower your body back to the floor slowly and with control.
Repeat for the desired number of repetitions.
Ensure you perform the exercise with controlled movements, avoiding any jerky motions or overextending your back, to prevent injury. Adjust the resistance of the band to your fitness level, and increase tension as you get stronger to maintain the effectiveness of the exercise.
---
Resistance-Band Floor Hyperextension FAQs
What muscles does the Resistance-Band Floor Hyperextension work?
The Resistance-Band Floor Hyperextension mainly works the glutes & hips and lower back, with help from the back and core. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Resistance-Band Floor Hyperextension?
Resistance bands.
Is the Resistance-Band Floor Hyperextension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Floor Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Floor Hyperextension variations and alternatives?
Similar exercises include the Band Jackknife Sit-Up, Band Upper Crunch, Floor Hyperextension and Floor Lying Hyperextension.
Training calculators
Work out the numbers behind your training before your next session.