Floor Hyperextension
Expert Advice
Engage your lats and focus on a slow, controlled movement to avoid putting unnecessary strain on your lower back.
How-to-do Steps
- Lie face down on the floor with your arms extended in front of you.
- Lift your chest off the ground by engaging your lats and back muscles.
- Hold the top position briefly, then slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Floor Hyperextension primarily targets the Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Floor Hyperextension work?
Floor Hyperextension primarily targets the Lats. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Floor Hyperextension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Floor Hyperextension suitable for beginners?
Yes, Floor Hyperextension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
