Floor Hyperextension with Towel
Expert Advice
Keep your head in a neutral position and avoid overarching your lower back at the top of the movement to prevent strain.
How-to-do Steps
- Lie face down on the floor with a towel placed under your hips.
- Place your hands behind your head or across your chest.
- Engage your core and lift your upper body off the floor, using your back muscles.
- Slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Floor Hyperextension with Towel 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
Lats60%
Secondary
Glutes20%
Hamstrings20%
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 with Towel work?
Floor Hyperextension with Towel primarily targets the Lats. Secondary muscles involved include Glutes, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Floor Hyperextension with Towel?
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 with Towel suitable for beginners?
Yes, Floor Hyperextension with Towel is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
