#Hyper extension how to#

Below we are going to show you examples of all the ways you can do back extensions, not just back extensions on a hyperextension bench. You can do back extensions on the floor, on a flat bench, on a stability ball or even using resistance bands and suspension trainers. There are many ways to do back extensions. Note: Hyperextension benches aren’t the only way to do back extensions. Moreover, while you are not actually hyperextending lumbar spine, you are moving it through more extension than most exercises do if you decide to extend past neutral, which can sort of feel like hyperextension. Essentially, it’s a short way of saying ‘back extension on a hyperextension bench’. Nevertheless, calling back extensions on a hyperextension bench a “hyperextension” or “hyperextension exercise” is accepted in the fitness world. Also, your neck and head are always in a neutral position. With back extension exercises, sometimes you try to maximize the range of motion for extension, but you will never try to extend it beyond its optimal range. Remember, your low back (lumbar spine) has around 30˚ of extension, as long as you have normal mobility. With back extensions on a hyperextension bench, you are moving your spine in its normal range, even if you exaggerate the movement a little by extending past neutral. Now, it should be noted that calling back extensions on a hyperextension bench just a “hyperextension exercise” is actually a misnomer because the term hyperextension itself refers to extending a joint past its normal range of motion. If you have lower back issues, you should consult a doctor before performing low back exercises.

The normal range of motion for your spine is approximately 30˚ for extension and 90˚ flexion, so working through this ROM with back extensions is perfectly fine, which means you can extend a little past neutral. So, with your legs fixed to the hyperextension bench, you flex your spine (bend forward) and then extend your spine to come back up. The movement simply involves extending your back from a flexed position. WHAT ARE HYPEREXTENSION EXERCISES?Ī hyperextension exercise refers to a back extension using a hyperextension bench. While the hyperextension bench is great, it’s not the only way to do back extensions, as you are going to see. Moreover, you’ll be able to do back extensions at home just as effectively as you can at the gym. Not only are all these variations great as they keep your training fresh, but they can target your lower back in different ways.

#Hyper extension how to#

Below, you are going to learn everything you need to know about back extensions and we are going to teach you how to do back extension exercises (and reverse hypers) using a hyperextension bench, regular bench, the floor, and a stability ball, as well as how to do them with bands and a suspension trainer. Even stiff-leg deadlifts and good mornings don’t compare. If you want a strong lower back, there is no better exercise than back extensions (aka hyperextensions).