Watch the video below to see a demonstration of proper form and technique for the hyperextension exercise. You can also check out some more lower back exercise videos or find exercises for other muscle groups.
Instructions for Hyperextension
To perform a set of hyperextension:
Setup in a hyperextension machine with your feet anchored, your
legs straight and your hip bones just over the edge of the cushion. Your trunk should be in a neutral
position with your hands placed across your chest.
Eccentric (Lowering) Motion
Maintain the alignment of your trunk as your rotate your
hips forward to lower your chest towards the ground. Stop when you can no longer maintain your
position or your trunk is almost perpendicular to the ground.
Pause at the bottom position for a 2 sec count to ensure you have
optimal alignment of your trunk.
Concentric (Upward) Motion
Use the anchor of your feet to pull your hips back up by
rotating them backwards towards the ceiling. Your trunk should move as a unit, with no lag between the
turn of your hips and your shoulders. Remember to squeeze your butt hard at the top to ensure full
range of motion and breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of hyperextension repetitions before resting.
This completes one set of hyperextension.