Hyperextension on the simulator: execution technique, video

The basic exercise for the back, from which it is worth starting your acquaintance with the gym, is, undoubtedly, hyperextension (the literal translation is “overstretching”).

Fitness trainers consider hyperextension to be one of the most effective exercises for strengthening and developing the muscles of the lower back. What is the secret of this exercise?

What muscles work with hyperextension

The main muscles involved in hyperextension are the lumbar spine, and the hips and buttocks are also additionally loaded. Since almost all strength exercises require stabilization and a trained lower back, it is the lumbar region that is worth paying attention to for beginners who make up their own training plan.

Progress in this exercise will help you master the correct technique for such strength exercises, as well as those involving a rather serious load on the spine.

Hyperextension for men and women: is there a difference?

Let's talk about when performing hyperextension. The classic option is the Roman chair - a hyperextension simulator, which can be easily identified among the many "pieces of iron" even for those who have just started training. Work on the hyperextension simulator for women is simple and understandable - the result will be tightened buttocks, the absence of "ears" on the sides and, of course, strengthening the lower back. However, the latter is still more important for those who plan to move on to serious strength training with a barbell in the future, and among them the majority are still men.

Athletes working on the relief muscles of the back, who easily do three sets of 15 repetitions on this simulator, can safely take weights such as a barbell or dumbbells. If you place weights behind your head, you can work out both your back and thigh muscles much better, since your hands can get tired holding the chosen weight faster than your back gets tired.

Types of hyperextension

If, however, the only possible for you, and the hyperextension simulator, which is popular in the light of the foregoing among both men and women, suddenly turned out to be busy, a lightweight option is suitable for the fair sex. There is also another solution - to buy a hyperextension for home and do it for your own pleasure, without waiting until it is free.

You can also use a horizontal hyperextension machine. The body in this version of the exercise is in a starting position almost parallel to the floor. Thus, the back muscles are already in peak contraction, providing an excellent load on the muscles of the lower back, and indirectly on the muscles of the buttocks and hamstrings.

If you don’t have a home trainer, try this at-home version of hyperextension like the “boat”: lie on your stomach on the floor with your arms outstretched in front of you. Bend the spine towards you while lifting your legs and arms off the floor. To strengthen the lower back, do the boat every day. 10 repetitions in 3 approaches.

Hyperextension technique: video

Lie face down on the hyperextension machine with your shins firmly under the support.
Adjust the height of the trainer to suit your height. The correct option: the upper thighs rest on the stand, and you have the opportunity to perform a full forward bend, bending at the waist without feeling discomfort.
Take a starting position: keeping the body straight, cross your arms over your chest or clasp in a lock on the back of your head (see photo).
As you inhale, slowly lean forward, bending at the waist. Make sure your back stays straight during the movement. Do a downward bend until you feel a stretch in the muscles of the back of the thigh and understand that you are not able to bend further without rounding your back.
As you exhale, gently lift the body up, returning to the starting position. It is important to move without jerks and sudden movements in order to prevent back injury.
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