Lying Hyperextension Hold
Description
The lying hyperextension hold is an isometric variation of the lying back extension. The chest, arms, and legs lift off the floor and hold that top position for time. The hold builds endurance in the spinal erectors, glutes, and hamstrings. It is a useful corrective move for postural strength.
Muscle Group
Equipment Required
Lying Hyperextension Hold Instructions
- Lie face down on the floor with legs extended and arms in front.
- Rest your forehead lightly on the ground.
- Brace your core and squeeze your glutes.
- Lift your chest, arms, and legs off the floor at the same time.
- Hold this top position for time.
- Keep your neck neutral by looking at the floor.
- Breathe steadily throughout the hold.
- Lower back down with control when the hold time is complete.
Lying Hyperextension Hold Form & Visual
Lying Hyperextension Hold Benefits
- Builds isometric posterior chain endurance
- Strengthens the spinal erectors
- Improves postural strength
- No equipment required
- Useful as a back-day finisher
- Builds glute and hamstring endurance
Lying Hyperextension Hold Muscles Worked
- Spinal erectors
- Gluteus maximus
- Hamstrings
Lying Hyperextension Hold Variations & Alternatives
- Superman Hold
- Hyperextension
- Plank
- Glute Bridge Hold
