Lying Floor Hyperextension
Description
The lying floor hyperextension is a prone floor exercise where you lift your chest off the floor using your lower back muscles. It is essentially the same as the lower back curl and Superman — targeting the erector spinae with no equipment.
Muscle Group
Equipment Required
Lying Floor Hyperextension Instructions
- Lie face down. Hands behind your head or at your sides.
- Legs on the floor.
- Lift your chest and upper body off the floor by contracting your lower back.
- Rise as high as comfortable.
- Hold for 1 to 2 seconds. Squeeze your lower back.
- Lower under control.
- Move with control — no jerking.
- Aim for 12 to 20 reps.
Lying Floor Hyperextension Form & Visual
Lying Floor Hyperextension Benefits
- Strengthens the erector spinae from the floor
- No equipment needed
- Builds lower back endurance
- Beginner-friendly
- Useful for back health
- Accessible anywhere
Lying Floor Hyperextension Muscles Worked
- Erector spinae
- Gluteus maximus (slight)
- Multifidus
