Hyperextension (arms crossed)

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Hyperextension (arms crossed)

Instructions

Preparation

Position thighs prone on large pad and lower legs under padded brace. Cross arms on chest.

Execution

Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.

Comments

Adjust lower leg brace so pressure is evenly distributed on thigh pad. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person.

Easier

Movement can be made easier by placing hands lower on chest or positioning hands behind hips. See Arm Position During Waist Exercises.

Harder

Exercise can be made more challenging by positioning hands higher on shoulders, behind neck, or to sides of head.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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