Description of Hyperextension
A variation on the hip hinge movement pattern the hyperextension is an exercise that works the glutes.
Some people could decide to use this exercise to work on their lower back. However it’s preferable to consider this workout a glute exercise for maximum health advantages.
You can use hyperextensions into both your complete body and leg workouts.
Guidelines for Hyperextension
- Place yourself in a hyperextension machine with your feet anchored and your torso at a 45 degree angle roughly perpendicular to your legs.
- Flex your glutes to start the exercise from a hinged stance with your arms crossed.
- Finish with your body in a straight line after extending your hips.
- Continue till the desired number of times.
Tips for Hyperextension
- Remember that there are two methods for performing hyperextensions. With the exception of a sport-specific application like Olympic weightlifting or gymnastics, the great majority of people choose choice number one over option number two.
- glutamate-centric When your body is in a straight line, slightly flex your upper back, stretch your hips, and concentrate just on activating your glutes.
- Centric on erectors: Make a global arch through the spine, concentrating only on activating the erector spinae.
- Try using your hands to palpate the musculature and concentrate on stopping the movement at the peak of contraction if you are unable to feel your glutes engaging.
- Perform twice as much volume on one side compared to the other if you discover that one glute has less contractility than the other.
- Try using your hands to palpate the musculature and concentrate on stopping the movement at the peak of contraction if you are unable to feel your glutes engaging.
- Perform twice as much volume on one side compared to the other using unilateral variations if you notice that one glute is less contractile than the other until you have a strong mind-muscle connection.
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