Hyperextension exercises work the back muscles, with four main types: regular hyperextension, reverse hyperextension, standard/reverse hyperextension on a flat bench, and the superman exercise. Equipment is needed for the first two, while the latter two can be done on a raised platform. The superman exercise requires no equipment.
Hyperextension exercises are highly regarded as good exercises to work the back muscles, especially the lower back. There are several versions of back hyperextensions that can be done with different types of equipment. The four main hyperextension exercises are the regular hyperextension with a hyperextension bench, the reverse hyperextension on a reverse hyperextension bench, the standard or reverse hyperextension on a flat bench or other elevated platform, and the exercise called superman which can be done without equipment .
Regular hyperextension exercises performed with a hyperextension bench are completed by hooking your ankles under the padded bars at one end of the machine and resting your legs and lower hips on the padded area at the other end, so that the entire torso and upper body is left unsupported. With the upper body hanging upside down in the starting position, the muscles of the back and legs are used to pull the upper body up, in line with the rest of the body. The upper body is then lowered to the observation position to complete one repetition.
Reverse hyperextension benches have a flat, raised platform for your torso and upper body to rest on, with handles for gripping and stabilizing. The legs hang over the end of the bench on the opposite side of the regular hyperextension exercise. The weight is attached to the legs, usually by a strap or something similar, and the repetition is completed when the legs are raised until they are in line with the upper body, and then lowered back to the starting position.
Since both regular hyperextension and reverse hyperextension exercises require specialized equipment, it is helpful for those who do not have access to this equipment to be able to find alternatives. Standard hyperextensions and reverse hyperextensions can be done on both flat benches and raised platforms, as long as the platforms are high enough off the ground to not impede range of motion. Other modifications may also be necessary, such as having a friend hold the athlete’s feet for hyperextension or finding an alternate method of safely attaching weight to the legs for a reverse hyperextension.
The superman exercise is the easiest to set up and perform because it requires no equipment. The athlete simply lies on the floor prone and uses the back, buttocks, and leg muscles to lift the legs and torso off the floor simultaneously, balancing on the hips, usually with arms extended in front. One of the many common modifications to this exercise includes raising the opposite leg and arm at the same time while the other limbs remain down, and then alternate.
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