Lying Floor Hyperextension with Towel
Description
The lying floor hyperextension with towel is a home version of the back extension. A folded towel placed under the hips creates a slight elevation that improves the range of motion of the lift.
Muscle Group
Equipment Required
Lying Floor Hyperextension with Towel Instructions
- Place a folded towel on the floor.
- Lie face down with the towel under the hips and pelvis.
- Extend the arms out in front or place the hands at the temples.
- Brace the core and squeeze the glutes.
- Raise the chest and shoulders off the floor by extending the spine.
- Hold the top position briefly.
- Lower the chest back to the floor with control.
- Repeat for the desired number of repetitions.
Lying Floor Hyperextension with Towel Form & Visual
Lying Floor Hyperextension with Towel Benefits
- Builds lower back and glute strength.
- Towel support increases range of motion.
- No equipment needed beyond a towel.
- Excellent home alternative to a hyper bench.
- Improves spinal extension.
- Carryover to deadlifts and back squats.
- Reduces lower back stiffness.
Lying Floor Hyperextension with Towel Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
- Posterior deltoid
Lying Floor Hyperextension with Towel Variations & Alternatives
- Superman Hold
- Hyperextension
- Glute Bridge
- Reverse Hyper
